6 x 1k Reps Workout | Severn Bridge Half Marathon Training 2/7 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of 6 x 1k Reps Workout | Severn Bridge Half Marathon Training 2/7 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

Workout focus: 6 × 1 km repeats (speed‑endurance) for week 2 of the Severn Bridge half‑marathon plan.
Effort: Aim for a pace slightly faster than your 5K race pace (roughly 10‑15 seconds per km faster than your target half‑marathon pace) to develop lactate tolerance.
Recovery: Keep the recovery interval short – about 2‑3 minutes of easy jogging (or a 400‑m jog) between each kilometre.
Form tips: Run on grass or a track, keep a relaxed arm swing, quick turnover, and stay upright to conserve energy for the later reps.
Why now: This session is done early in the week to avoid a heavy load later in the week (wife’s surgery) – getting it done early protects the rest of the training week.

Workout Example

Warm‑up: 10‑15 min easy jog (including a few strides)

Main set:
  6 × 1 km @ 5K‑pace or slightly faster (≈10‑15 s/km faster than half‑marathon target)
  Recovery: 2‑3 min easy jog (≈400 m) between reps

Cool‑down: 10‑12 min easy jog + light stretching

If you’re running in miles, simply convert 1 km to ~0.62 mi and keep the same effort level.

Closing Note

Give this 6×1 km repeat workout a try today and tweak the paces in your Pacing app to match your own fitness level. Have fun, stay consistent, and keep building that speed endurance for a strong half‑marathon finish!