10 x 1k Intervals | Severn Bridge Half Marathon Training 4/7 | FOD Runner - The FOD Runner

Intro

This is a quick summary of 10 x 1k Intervals from The FOD Runner channel. It’s a solid watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• The session is the “pinnacle” speed‑endurance workout in the plan – 10 repetitions of 1 km at roughly 3:30‑3:35 min/km.
• Keep recovery jogs short, about 2 minutes between each interval to maintain intensity while allowing enough turnover.
• Start the first two reps a little easier to warm up, then settle into the target pace.
• Surface matters: the runner prefers flat trails or grass to mimic a track, but the workout works on any relatively even surface.
• Mental tip: treat the workout as a series of short, manageable pieces rather than one long grind.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic stretches

Main set:
10 × 1 km @ ~3:30 min/km
   → 2‑min easy jog recovery between each km

Cool‑down: 10‑15 min easy jog

Adjust the target pace to match your current 5K or 10K race pace – aim for a pace that feels comfortably hard (≈85‑90% of max effort).

Closing Note

Give this 10 × 1 km interval session a try and feel the boost in your speed endurance. You can easily customize the paces in the Pacing app to suit your fitness level. Have fun, stay strong, and keep tracking your progress!

Remember to watch the full video on The FOD Runner for more context and motivation.

References

• 10 x 1k Intervals | Severn Bridge Half Marathon Training 4/7 | FOD Runner - YouTube (YouTube Video)

Workout - 10x1km Speed Endurance

• 15min @ 6'00''/km
• 10 lots of:
  • 1.0km @ 3'32''/km
  • 2min rest
• 15min @ 6'30''/km

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