5 x 1k Repeats (10K Training Plan Sub 38 Series Ep.8) - That Running Guy

Intro: This is a quick summary of “5 x 1k Repeats (10K Training Plan Sub 38 Series Ep.8)” from the That Running Guy channel. 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 session is 5 repeats of 1 km (1 k) at roughly 3:30 / 3:33 per km pace (about 5:36 / 5:40 / mile).
• Each 1 km is followed by a 3‑minute recovery (50 % walk/jog).
• Warm‑up: 10 min easy jog; Cool‑down: 10 min easy jog.
• Keep cadence high (180–190 spm) and focus on even effort despite slight undulations.
• Use the recovery jog/walk to level out elevation and stay relaxed.

Workout Example:

10‑min easy warm‑up
Repeat 5 times:
  1 km @ ~3:30 per km (≈5:36 per mile)   
  3‑min recovery (easy walk or jog, ~50% effort)
10‑min cool‑down

Tip: If the course isn’t perfectly flat, start the recovery on the downhill side to neutralise the hill effect, as Chris does in the video.

Closing Note: Give this 5 × 1k repeat session a go and feel free to adjust the paces to match your own training zones using the Pacing app. Have fun, stay consistent, and watch the full That Running Guy video for extra insights and motivation!

References

• 5 x 1k Repeats (10K Training Plan Sub 38 Series Ep.8) - YouTube (YouTube Video)

Workout - That Running Guy's 5x1k Repeats

• 10min @ 6'00''/km
• 5 lots of:
  • 1.0km @ 3'31''/km
  • 3min rest
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/that-running-guys-5x1k-repeats-a1be8668

Don’t have the app? Copy the reference above,
to import the workout after you install it.