Half-Marathon 1k Repeats

Workout - Half-Marathon 1k Repeats

• 12min @ 7'00''/km
• 6 lots of:
  • 1.0km @ 5'47''/km
  • 3min rest
• 10min @ 7'00''/km

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Intro: this covers Half Marathon Training Week 8/16 | 6 x 1k Reps & Training Update from The FOD Runner. The video walks through a solid workout you can put into action this week. Head over to the full video for the complete breakdown and context.

Key points:

• You’ve moved into Phase 3 of the 16-week half-marathon program. Training shifts from short, explosive intervals toward longer repeats that build aerobic capacity.
• Tuesday’s session was 6 × 1 km repeats with 3 minutes of standing recovery (walking or jogging easy) between reps, run in rain and wind that mimicked tough race conditions.
• The runner held a consistent pace despite the weather, targeting roughly 5:40 to 5:55 per km (about 8:45 to 9:20 per mile) on the earlier efforts and accepting slower splits as fatigue set in.
• When time runs short and you can’t finish the planned run, a 30-minute recovery ride on a stationary bike keeps aerobic stress without beating up your legs.

Workout example:

1. Warm-up 10-15 min at easy pace
2. 6 × 1 km at a hard but controlled effort (aim for ~5:45/km). Rest 3 minutes between each repeat by walking or jogging very easy.
3. Cool-down 10 min at easy pace

Match the pace to where you are now in training. Pick a speed you’d be able to sustain for 6 to 7 minutes.

Closing note: try this workout this week regardless of what the weather brings. Use the Pacing app to set splits that fit your current level, and keep building the aerobic base toward race day.

References

• Half Marathon Training Week 8/16 | 6 x 1k Reps & Training Update | FOD Runner - YouTube (YouTube Video)