Classic 1-Minute Repeats

Workout - Classic 1-Minute Repeats

• 10min @ 6'30''/km
• 20 lots of:
  • 1min @ 4'30''/km
  • 1min rest
• 10min @ 7'00''/km

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This is a breakdown of How to Achieve Personal Bests on Two Days of Running Per Week: Tips for Busy Schedules by Lee Grantham. Worth watching in full. The main takeaways are below so you can apply them immediately. Watch the full video for more nuance.

Key points:

• With just 2 to 3 weekly sessions, quality beats quantity. Build the plan around one solid interval session, one purposeful long-slow run, and smart recovery on non-running days.
• The interval session should progress gradually. Start with 20 × 1-minute efforts at roughly 5K pace, each followed by 1-minute easy jog or walk recovery. As you get stronger, move to 13 × 90-second repeats or 10 × 2-minute repeats.
• On rest days, swap missing easy runs for 20 to 30 minute brisk walks, or do 10 × 1-minute repeats where each effort is as slow as possible while still running, with 30-second to 1-minute walking breaks. Both boost blood flow and recovery.
• The long run stays at easy, conversational pace for whatever distance feels manageable that day (6 km or more). Don’t chase a time. Distance and consistency matter.
• Recovery is non-negotiable. Take a full rest day after the interval session, and stay active on non-run days with walking.

Workout example (times in minutes, distance optional):

1. Interval day. Week 1: 20 × 1 min at hard effort (target ~5K pace) with 1 min easy jog or walk between. Roughly 40 minutes total.
2. Progression. Week 2: when 20 × 1 min becomes manageable, shift to 13 × 90 s hard with 90 s easy recovery. Or 10 × 2 min hard followed by 2 min easy.
3. Recovery boost. On non-run days: a 20 to 30 min brisk walk, or 10 × 1 min repeats where each minute stays as slow as you can manage while still running, with 30 to 60 s walks.
4. Long-slow run. Once weekly, run at relaxed conversational pace for the longest distance you can sustain (6 km, for example). Skip pace work. Time on feet.

Closing note: do the 20 × 1-minute interval workout this week, add a short brisk walk on a recovery day, and keep the long run comfortable. Plug paces and repeats into the Pacing app to match where your fitness is. This summary draws from Lee Grantham’s video. Watch it in full for more depth.

References

• How to Achieve Personal Bests on Two Days of Running Per Week: Tips for Busy Schedules - YouTube (YouTube Video)