Kipchoge-Inspired 1km Repeats

Workout - Kipchoge-Inspired 1km Repeats

• 15min @ 6'30''/km
• 2 lots of:
  • 100m @ 5'00''/km
• 6 lots of:
  • 1.0km @ 5'30''/km
  • 1min 30s rest
• 12min @ 6'40''/km

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Intro

Here’s a breakdown of “Kipchoge Track Workout: Nike AlphaFly vs Nike Next%” from Seth James DeMoor. Check the full video for complete details. The core points are below so you can run this workout right away.

Key points

• Kipchoge’s signature 15 x 1 km repeats run with 1:45-2:00 recovery between reps, targeting 2:46-2:48 per kilometer.
• The first 10 reps used Nike Next% shoes (lighter and more responsive on the track). The final 5 switched to AlphaFly Next%, which felt bulkier and less stable on the curves.
• DeMoor notes this kind of workout suits a training phase before you peak for a race. It’s good for testing shoe feel, pace strategy, and mental grit.
• Practical takeaway: when a shoe feels too heavy (like the AlphaFly here), go back to something lighter to hold your rhythm.

Workout example

15 x 1 km repeats
  - Target pace: about 2:46-2:48 per km (about 4:30-4:35 per mile)
  - Rest: about 1:45-2:00 between reps (adjust if you need more recovery)
  - Shoes: start with Nike Next% for the first 10 reps, then switch to Alphafly for the last 5 to compare feel.

Tailor the pace to your fitness. The Pacing app can convert these splits to your target race pace.

Closing note Try this Kipchoge-style session, test different shoes, and fine-tune the paces in the Pacing app.

References

• Kipchoge Track Workout: Nike AlphaFly vs Nike Next% - YouTube (YouTube Video)