Marathon VO₂-Max: 8x1km Repeats
Workout - Marathon VO₂-Max: 8x1km Repeats
- 5.0km @ 6'30''/km
- 8 lots of:
- 1.0km @ 4'30''/km
- 2min rest
- 2.0km @ 7'00''/km
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The Welsh Runner has a sharp breakdown in “ALL IN: BERLIN MARATHON TRACK SESSION; 24 days until race day”. Here’s what you need to run the session today. Watch the original for full context.
Key points:
- VO2-max focus: 8 x 1 km repeats with a 2-minute jog back between. Run each at 10K race pace. For more on interval mechanics, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Target pace: in the session shown, that worked out to around 3:05-3:10 min/km (about 5:00-5:10 min/mi), totalling around 30 minutes of work. To find your 10K target, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Mindset: stay flexible with timing, listen to your body, and treat a hard session as a confidence builder for race day.
- On the day: caffeine gel before warm-up, dynamic strides and drills, a 3-mile warm-up on the road. Close with an easy jog, stretching, and protein.
Workout:
Warm-up: 3-mile easy run on the road.
Strides and drills: 5-10 min of quick strides.
Main set: 8 x 1 km at 3:05-3:10 min/km (about 5 min/mi), 2-minute jog recovery between reps. The same approach works for 5K and 10K speed; see [Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time](/blog/mastering-5k-speed-proven-interval-strategies-to-cut-minutes-off-your-time).
Cool-down: easy jog and stretch, then protein and rehydration.Adjust the pace to your own 10K race pace, or aim for around 30 minutes of total work.
Closing note: run the session and use the Pacing app to set the right speeds.