5K Foundational 1K Repeats

Workout - 5K Foundational 1K Repeats

• 12min @ 6'00''/km
• 4 lots of:
  • 100m @ 3'30''/km
• 5 lots of:
  • 1.0km @ 4'30''/km
  • 1min rest
• 10min @ 6'15''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/5k-foundational-1k-repeats-15d78103

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Lee Grantham’s video on running a 25-minute 5K down to 16:42 offers solid practical advice. The main takeaways are below so you can put one of these sessions to work immediately. Watch the full video for the complete picture.

Key points

• Start at your current 5K pace (5 min/km if you’re running 25 minutes) then run kilometer repeats roughly 10% quicker.
• The progression increases both volume and intensity. Start with 5 km total, then work up to 6 and 7 km, while dropping your per-km pace from 4:30 down through 4:15, 4:00, and 3:50.
• A 60-second easy jog between repeats keeps the intensity without making the workout unsustainable.
• Each time you adapt to a pace, drop 10 seconds per kilometer. This gradual progression (from 25 minutes down to 20, then 17, and ultimately 16:42) is how you build fitness without burning out.

Workout example

1. Week 1, foundation: five 1-km repeats at 4:30 pace, 60 seconds easy jogging between efforts (roughly 21 minutes total).
2. Week 2, increase pace: same five repeats, but drop to 4:15 per km, with 60-second recovery runs (about 20 minutes total).
3. Week 3, more reps: add a sixth repeat at the same 4:15 pace, with 60 seconds between.
4. Week 4, drop pace: back to five repeats, but quicken to 4:00 per km with 60-second rest.
5. From here: when five repeats at your current pace feel comfortable, add more reps (six, then seven) and keep shaving 10 seconds per kilometer (3:50, 3:40, and so on).

Closing note

Start with the opening week’s 5 x 1 km at 4:30 and you’ll feel the difference quickly. The Pacing app lets you dial in your specific repeats and targets based on where you’re starting.

References

• How to Improve Your 5K Time from 25 Minutes to 16:42 - YouTube (YouTube Video)