Rich Keeble's Big Half 1km Repeats

Workout - Rich Keeble's Big Half 1km Repeats

• 12min @ 6'15''/km
• 6 lots of:
  • 1.0km @ 4'25''/km
  • 2min rest
• 12min @ 6'15''/km

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Intro

A look at “Rich Runs… The Big Half 2022 (with a GoPro)” from Rich Keeble. An entertaining race vlog with practical training and race tactics you can use. The full video has more on-course footage.

Key points

• Consistency is the base. Rich trains 4-5 days a week, with a long run (10+ miles) and two speed workouts a week.
• Speed work is split: one session of kilometer repeats and one shorter threshold-pace tempo (around 4-5 km).
• To break 1:45 for the half, target around 4:50 min/km (≈7:45 min/mi). Rich was chasing sub-1:40.
• He follows Ben Parkes’ intermediate plans for 5K, 10K, and half-marathon.
• During the race, a pacing app helps lock in target splits.

Workout example

Typical weekly schedule (adapt to your mileage)

1. Long run: 10+ miles, easy and conversational.
2. Interval day: 6 × 1 km at 4:20-4:30 min/km with 2 min easy jog between reps.
3. Tempo day: 4-5 km at threshold (about 4:50 min/km).
4. Easy/recovery runs: 2-3 runs of 5-7 km easy.
5. Optional cross-training: cycling or other low-impact aerobic work.

Closing note

Try these workouts and adjust paces in the Pacing app to your fitness.

References

• RICH RUNS… The Big Half 2022 (with a GoPro) - YouTube (YouTube Video)