Olympian 1K Repeats

Workout - Olympian 1K Repeats

• 17min @ 6'30''/km
• 5 lots of:
  • 1.0km @ 5'30''/km
  • 1.0km @ 7'00''/km
• 12min @ 7'00''/km

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Intro

A breakdown of The Running Channel’s I Trained Like AN OLYMPIAN For A Week. The full video is worth watching. Below are the takeaways and a sample week you can use.

Key points

• Training structure: 6 running workouts (one interval, one tempo, three easy runs, one long run), plus two strength blocks and five cross-training days across swimming, cycling, and more.
• Recovery protocols: every session after eating (wait at least 1.5 hours post-meal), 8+ hours of sleep nightly, and a 7 am minimum wake-up. Daily mobility via stretching and foam rolling.
• Alternative workouts: 40-minute swims, 45-60 minute cycling rides, and home-based strength circuits with bands and kettlebells instead of traditional gym kit.
• Mental approach: pay attention to what your body needs. Keep easy runs genuinely relaxed (no pace is too slow). Break harder sessions into smaller segments. Use non-impact days for active recovery.

Workout example

Day 1: interval workout (13-14 km total)

• 90-second warm-up
• Main set: 13 km of mixed intervals (e.g., 1 km fast, 1 km easy) at a hard-but-sustainable pace
• 1 km cool-down

Day 2: swim

• 40 min easy continuous swim (steady breathing, relaxed technique)

Day 3: bike

• 45 min outdoor spin (or indoor if weather blocks you) at a comfortable cadence. Low-impact cardio.

Day 4: tempo run

• 10 km total, with ~6 km at a “comfort-threshold” pace (≈ 75% of max effort) and the rest easy.

Day 5: easy run

• 15 km at a relaxed effort (no set pace, just listen to your body).

Day 6: strength

• 30 min home circuit: 3 × (10 band rows, 12 kettlebell swings, 8 band deadlifts, 30-sec plank). No gym needed.

Day 7: long run

• 30 km (or split into parkrun loops) at a steady, conversational effort. Fuel with gels, water, and a banana.

All runs are logged in the Runner app, which auto-calculates readiness and suggests pacing. Adjust distances and paces in the Pacing app.

Closing note

Adapt this week to your fitness by adjusting distances and intensities. The Pacing app can dial in the right effort targets. The recovery framework matters more than hitting exact numbers.

This summary covers the essentials. The full The Running Channel video has more context.

References

• I Trained Like AN OLYMPIAN For A Week - YouTube (YouTube Video)