Half-Marathon 12 x 1k Repeats

Workout - Half-Marathon 12 x 1k Repeats

• 10min @ 6'00''/km
• 12 lots of:
  • 1.0km @ 3'27''/km
  • 2min 30s rest
• 10min @ 6'00''/km

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This article breaks down “12 x 1K WORKOUT In The Nike NEXT%2 - CARDIFF Half Marathon Workout PLUS STYRKR REVIEW” from The FOD Runner, a workout worth watching in full. Anthony’s breakdown makes it straightforward to use this session in your own training.

Key points

• You’ll complete 12 × 1 km repeats (about 0.62 mi each) to build half-marathon speed and endurance.
• Anthony ran every repeat below a 5:30/mile pace (about 3:24/km), averaging 5:33/mile across all 12 efforts, even with headwind resistance.
• Between repeats, he jogged at roughly 7:05/mile (about 4:22/km), giving his heart rate room to settle.
• Maintain your target pace regardless of conditions. Don’t struggle against wind, just let it slow you down naturally while you stay under your goal.
• For this session, Anthony laced up the Nike Next%2, his preferred Tuesday workout shoe for fast repeats.
• On fueling, he tested STYRKR gels and drink mixes (with caffeine, plasma-tech, and nitro-plus options). They digest smoothly, taste on the sweet side, and perform well across longer efforts.

Workout example

12 x 1 km repeats
   • Target pace: 5:30-5:35 per mile (about 3:24-3:30 per km). Keep each repeat under 5:30.
   • Recovery jog (float) between reps: 7:05 per mile (about 4:22 per km). Roughly 2-3 min depending on fitness.
   • Total distance: 12 km (about 7.5 mi) of hard work + ~12 min of easy jogging.
   • Tip: run the first 4 reps with a strong effort, then maintain the same pace even as wind picks up.

Closing note

Try this 12-km repeat session heading into your next race. Adapt the paces to match your current fitness using the Pacing app, then log your results.

References

• 12 x 1K WORKOUT In The Nike NEXT%2 - CARDIFF HALF Marathon Workout PLUS STYRKR REVIEW | FOD Runner - YouTube (YouTube Video)