DeMoor-Inspired 1k Repeats

Workout - DeMoor-Inspired 1k Repeats

• 10min @ 7'00''/km
• 8 lots of:
  • 1.0km @ 5'45''/km
  • 1min 30s rest
• 10min @ 7'00''/km

Ready to start training?

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

Try in App Now

workout/demoorinspired-1k-repeats-3d51df72

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

Intro: Seth James DeMoor’s “Marathon Training Workout: 12 x 1k at 10,200’ (3100 meters)” is worth your attention. The key takeaways are below so you can run this session now. Watch the full video for the nuances.

Key points:

• The workout targets marathon fitness at altitude (10,200 ft / 3,100 m), building anaerobic power.
• Warm-up and cool-down are both roughly 3 mi (about 5 km) over mixed terrain (mostly dirt trails, some asphalt).
• Core workout: 12 x 1 km repeats with about 90 seconds of easy recovery jog (or walk) between.
• Recovery times ran 80-100 seconds during the watch’s setup phase. Aim for 90 seconds for consistency.
• Heart rate hit 198 bpm on the final repeat. Intense.
• Pace ranged from about 3:05 min/km (quickest) to about 3:12 min/km (slowest). Scale to your level.

Workout example:

1. Warm-up: 3 mi (about 5 km) easy, with a few strides.
2. Main set: 12 x 1 km at about 3:05-3:12 min/km, with 90 seconds of slow jog or walk in between.
3. Cool-down: 3 mi (about 5 km) easy.

Total distance about 15 mi (about 24 km).

Practical tips:

• Time the 90-second breaks with a running watch or phone timer. A light jog keeps momentum.
• At altitude, drink regularly and expect a slightly slower pace than at sea level.
• Bring a towel and expect the odd detour (an ice bath in a motel tub, etc.).

Closing note: try this high-altitude 1k repeat session when you’re ready, and dial in the paces and recovery in the Pacing app.

References

• Marathon Training Workout: 12 x 1k at 10,200’ (3100 meters) - YouTube (YouTube Video)