15 x 1k REP KIPCHOGE WORKOUT In The NIKE ZoomX VAPORFLY NEXT%2 - BETTER THAN V1?? - FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of “15 x 1k REP KIPCHOGE WORKOUT In The NIKE ZoomX VAPORFLY NEXT%2 - BETTER THAN V1??” 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

The “Kipchoge workout” is a classic marathon training set: 15 repeats of 1 km each, with short recovery. It’s used by Eliud Kipchoge and works well for cementing half‑marathon pace. This type of session is a powerful example of high-volume work, and you can learn more about the fundamentals by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Goal for this session (10 days out from the Bristol Half) was to hold around 5:40 min/mile (≈3:30 min/km) for each kilometre, aiming for a final average around 5:30 – 5:40 min/mile.
The author ran the whole set in ~5:59 min/mile overall, with most reps in the 5:30‑5:40 min/mile range.
A friend (Lee) did a few reps at a much faster 3:20‑3:21 min/km (≈5:20 min/mile) pace, showing the speed range possible.
Practical tip: Use this workout as a “re‑affirmation” of your half‑marathon pace a week or two before race day; it won’t dramatically improve fitness but reinforces pacing. This principle of race-specific training is key for any event, whether you’re Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout Example

15 × 1 km repeats (15 × 1 km) – Kipchoge style

- Warm‑up: 10‑15 min easy jog + dynamic drills.
- Reps: 1 km (0.62 mi) each at ~5:30 min/mile (≈3:30 min/km).
- Recovery: 2‑3 min easy jog or walk between reps (just enough to keep the heart rate down, not a full rest).
- Goal: finish all 15 reps; if you’re 10‑12 km into the set and still holding 5:30‑5:40 min/mile, you’re on track.
- Cool‑down: 10 min easy jog + stretch.

Notes

If you’re not able to finish all 15 reps, aim for at least 10‑12 reps at target pace. The workout is flexible – you can shorten the recovery or adjust the pace to suit your current fitness. While this workout is geared toward endurance, the same principles of structured repeats can be adapted for pure speed. For those looking to get faster over shorter distances, you can explore Proven Interval Strategies to Cut Minutes off Your 5K Time.
Use a GPS watch or the Pacing app to set the target pace per kilometre and monitor each rep.

Closing Note Give this Kipchoge‑style 1‑km repeat workout a try before your next race. Adjust the paces to fit your own recent training and use the Pacing app to customize the intervals. Good luck, and happy running! 🎉