Severn Bridge Speed-Endurance Repeats
Workout - Severn Bridge Speed-Endurance Repeats
- 15min @ 6'00''/km
- 5 lots of:
- 100m @ 4'00''/km
- 6 lots of:
- 1.0km @ 4'50''/km
- 2min 30s rest
- 12min @ 6'00''/km
- 5min @ 6'20''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
From The FOD Runner comes 6 x 1k Reps Workout | Severn Bridge Half Marathon Training 2/7. Here’s what you need to know to run it yourself. Watch the full video for complete details.
Key points
- Workout focus: 6 × 1 km repeats (speed-endurance) for week 2 of the Severn Bridge half-marathon plan.
- Effort: Target a pace roughly 10-15 seconds per km faster than your goal half-marathon pace, approximately your 5K speed, to build lactate tolerance.
- Recovery: Rest for just 2-3 minutes of easy jogging between reps (about 400 m) to maintain intensity.
- Form tips: Stick to grass or a track surface, stay relaxed through your arms, maintain a quick cadence, and keep your posture tall. These habits preserve energy for the final repeats.
- Why now: This session is scheduled early in the week to avoid excessive fatigue later (wife’s surgery) and protect the rest of your training plan.
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 stretchingRunning in miles? Convert 1 km to roughly 0.62 mi and maintain the same effort.
Closing note
Test this 6×1 km workout this week. Use your Pacing app to match the intensity to your fitness level. Stay consistent, build that speed-endurance base, and you’ll earn a strong half-marathon race.
References
- 6 x 1k Reps Workout | Severn Bridge Half Marathon Training 2/7 | FOD Runner - YouTube (YouTube Video)