That Running Guy's 5x1k Repeats

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

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Intro

Here’s the breakdown of the 5 × 1k repeats from That Running Guy’s Sub 38 10K series (Episode 8). It’s a solid workout. Worth watching the full video for context and technique pointers. This guide walks you through how to run it.

Key points

• 5 × 1 km repeats at roughly 3:30-3:33 per km (approximately 5:36-5:40 per mile).
• Each repeat includes a 3-minute recovery at 50% effort (mix of walking and jogging).
• Warm up with 10 minutes of easy running. Cool down the same way.
• Hold 180-190 steps per minute and maintain steady effort through any terrain variations.
• Use the recovery jog/walk phases to absorb climbs and regroup before the next repeat.

Workout example

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

Tip: on undulating terrain, start the recovery section on a downhill. This offsets the effort from the uphill repeat, as shown in the video.

Closing note

Try this workout and adjust your target paces to match your fitness using the Pacing app. Head back to the full That Running Guy video when you want extra coaching insight.

References

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