Sage's Sub-15 1km Repeats

Workout - Sage's Sub-15 1km Repeats

• 15min @ 7'00''/mi
• 4 lots of:
  • 100m @ 5'00''/mi
• 8 lots of:
  • 1.0km @ 4'30''/mi
  • 1min 30s rest
• 15min @ 7'30''/mi

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Intro: a quick breakdown of SUB 15-MINUTE 5K: WORKOUTS AND TRAINING | SAGE CANADAY RUNNING TIPS from Vo2maxProductions. The full video is worth watching, but here’s what you need to start this workout today.

Key points:

• Build a strong aerobic base by gradually increasing weekly easy-run volume (aim for 60-100 mi/week if experienced, easy runs around 7 min/mi pace).
• Add tempo runs at roughly 80% effort (around half-marathon pace, ~4:50 per mile).
• VO2-max sessions: 1 km repeats or 400 m repeats faster than race pace with short recovery (1-1.5 min).
• Early on, keep speed work at 85% effort or below to manage lactate stress.

Workout example (scale to your current fitness):

1. Weekly mileage: 5-6 easy runs per week, reaching 60-80 mi (or 100-130 km).
2. Tempo run: 20 min at ~4:50/mi (~80% effort) once a week.
3. VO2-max intervals: 8 x 1 km at your current 5K pace (~4:30/mi) with 90-second jog recovery.
4. 400 m repeats: 12 x 400 m at ~70 sec each (~3 min/km) with 60-second rest.

Adjust distances and recovery to your fitness via the Pacing app.

Closing note: try these this week, calibrate paces to your fitness, and watch your 5K times respond. Watch the full video for more context.

References

• SUB 15-MINUTE 5K: WORKOUTS AND TRAINING | SAGE CANADAY RUNNING TIPS CROSS COUNTRY AND TRACK - YouTube (YouTube Video)