12 x 1k - Seth James DeMoor

Intro

This is a quick summary of 12 x 1k from Seth James DeMoor. 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

• The workout is a classic “cut‑down” or “squeeze” session: start at threshold pace and drop a few seconds each set.
• All paces are given in kilometers (e.g., 3:20 /km).
• Warm‑up, 12 × 1 km repeats on the track, 200 m jog recovery, then a short hill finisher.
• Practical tip: use the jog between repeats to reset breathing, aiming for ~75‑90 seconds of easy jogging.

Workout Example

1. Warm‑up – 3 mi easy run (about 5‑6 km) to get the legs moving.
2. 12 × 1 km repeats on the track
   • Repeat 1‑3: 3:20 /km (threshold)
   • Every 3rd km drop ~5 seconds (e.g., 3:15, 3:10, 3:05 /km)
   • Recovery: 200 m jog (~75‑90 seconds) between each km.
   • Goal: finish the last repeat around 3:05 /km or faster.
3. Hill finisher – find a ~70‑100 m hill and do 10 × up‑hill sprints, walking or jogging back down.

Closing Note

Give this 12 × 1 km session a try this week – adjust the paces to match your own threshold using the Pacing app, and feel free to shorten the jogs or hill repeats if needed. You’ll finish stronger and more confident for race day. Happy running!

References

• 12 x 1k - YouTube (YouTube Video)

Workout - Threshold Cut-Down: 12 x 1km

• 5.0km @ 6'30''/km
• 3 lots of:
  • 1.0km @ 5'00''/km
  • 1min rest
• 3 lots of:
  • 1.0km @ 4'55''/km
  • 1min rest
• 3 lots of:
  • 1.0km @ 4'50''/km
  • 1min rest
• 3 lots of:
  • 1.0km @ 4'45''/km
  • 1min rest
• 10 lots of:
  • 80m @ 5'00''/km
• 2.0km @ 7'00''/km

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