NIKE VAPORFLY 3 | Marathon Workout TEST (15x 1KM) - Ben Is Running

Intro: This is a quick summary of NIKE VAPORFLY 3 | Marathon Workout TEST (15x 1KM) from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• 15 × 1 km repeats with 90‑second jog recovery between each rep.
• The workout is split into three blocks: first 5 km at ~3:15 min/km, next 5 km at ~3:10 min/km, final 5 km at ~3:05 min/km, aiming to finish near 10 k pace.
• Running with a faster partner (marathoner Nick Bester) helped push the pace and improve effort.
• Short recovery (90 s) after a 1 km interval allows you to maintain a faster pace than you might solo.

Workout Example:

15 × 1 km repeats
   • Reps 1‑5: target 3:15 min/km (e.g., 3:11‑3:12‑3:10‑3:07)
   • Reps 6‑10: target 3:10 min/km (average 3:10‑3:08)
   • Reps 11‑15: target 3:05 min/km (e.g., 3:05‑3:05‑3:03‑3:03‑2:57)
   • Recovery: 90 seconds jog between each rep

Feel free to adjust the paces to match your current fitness level.

Closing Note: Give this 15‑km interval session a try and tweak the paces in your Pacing app to suit your own speed. Running with a faster buddy can make the workout feel easier and faster – go for it and keep building toward your marathon goals!

References

• NIKE VAPORFLY 3 | Marathon Workout TEST (15x 1KM) - YouTube (YouTube Video)

Workout - Ben's Boston Prep: 15x1km

• 10min @ 8'00''/km
• 5 lots of:
  • 1.0km @ 6'00''/km
  • 1min 30s rest
• 5 lots of:
  • 1.0km @ 5'00''/km
  • 1min 30s rest
• 5 lots of:
  • 1.0km @ 4'00''/km
  • 1min 30s rest
• 5min @ 8'00''/km

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