Ben's Boston Prep: 15x1km

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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Intro Here’s a breakdown of “Nike Vaporfly 3 | Marathon Workout TEST (15x 1KM)” from Ben Is Running. The essential details are below so you can run the workout yourself. Watch the full video for the rest.

Key points

• 15 × 1 km repeats with 90-second jog recovery between reps.
• 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, finishing near 10K pace.
• Running alongside a faster partner (marathoner Nick Bester) made it easier to hold the target paces.
• The 90-second rest is short enough to keep you honest. Solo, you’d probably go slower.

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 reps

Adjust the targets to your current training.

Closing note Try the 15 × 1 km session and use the Pacing app to dial in your speeds. Running with someone faster keeps you honest.

References

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