12 x 1k In The NIKE ZoomX Vaporfly NEXT% - Last BIG HALF MARATHON Workout | FOD Runner - The FOD Runner

Quick Summary

Video: “12 x 1k In The NIKE ZoomX Vaporfly NEXT% - Last BIG HALF MARATHON Workout” from The FOD Runner. It’s a great 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

• Final “big push” workout before a 75‑minute half‑marathon time trial, done in race‑day shoes (Nike ZoomX Vaporfly NEXT%).
• The workout is 12 × 1 km repeats at goal half‑marathon pace (~5:35‑5:40 min/km), with 90‑second recovery jogs. This type of session is a cornerstone of endurance training, and you can learn more about the principles behind it by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Focus on staying relaxed, controlled breathing, and consistent pacing; the shoes help keep the effort “uncomfortably comfortable.”

Workout Example

12 x 1 km repeats
- Target pace: 5:35‑5:40 per km (around goal half‑marathon pace of 5:40‑5:47 per km)
- Recovery: 90 seconds easy jog between each rep
- Optional: run the reps in pairs (downhill + uphill) as the runner did, but any order works.

Practical Tips

• Keep the 90‑second recovery truly easy—focus on breathing and staying loose.
• If you feel the pace dropping too fast (e.g., sub‑5:20), pull back slightly. The shoes can make you go faster than intended, and the goal here isn’t the all-out intensity required for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time, but rather sustained, controlled effort at race pace.
• Use the workout as a gauge of fitness 10‑12 days before your race. Just as this session helps dial in your half-marathon effort, similar key workouts are essential for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• After the session, taper with a shorter long run (10 mi) and a 20‑minute tempo run the following week.

Closing Note

Give this 12 × 1 k workout a try, and feel free to adjust the paces in the Pacing app to match your own target race pace. Good luck, and enjoy the feeling of those shoes on race day! 🚀

References

• 12 x 1k In The NIKE ZoomX Vaporfly NEXT% - Last BIG HALF MARATHON Workout | FOD Runner - YouTube (YouTube Video)

Workout - Peak Half Marathon Workout: 12x1km

• 1.0km @ 6'30''/km
• 12 lots of:
  • 1.0km @ 5'37''/km
  • 1min 30s rest
• 1.0km @ 8'00''/km

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