5K Foundational 1K Repeats

Workout - 5K Foundational 1K Repeats

• 12min @ 6'00''/km
• 4 lots of:
  • 100m @ 3'30''/km
• 5 lots of:
  • 1.0km @ 4'30''/km
  • 1min rest
• 10min @ 6'15''/km

Ready to start training?

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

Try in App Now

workout/5k-foundational-1k-repeats-15d78103

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

Intro: Lee Grantham’s video on running a 25‑minute 5K down to 16:42 offers solid practical advice. Below, we’ve distilled the main takeaways so you can put one of these sessions to work immediately—and don’t skip the full video for the complete picture.

Key Points:

• Begin at your current 5K pace—5 min/km if you’re running 25 minutes—then run kilometer repeats roughly 10% quicker.
• The progression increases both volume and intensity: start with 5 km total, then work up to 6 and 7 km, while dropping your per-km pace from 4:30 down through 4:15, 4:00, and 3:50.
• A 60-second easy jog between repeats maintains the intensity without making the workout unsustainable.
• Each time you adapt to a pace, drop 10 seconds per kilometer. This gradual progression—from 25 minutes down to 20, then 17, and ultimately 16:42—is how you build fitness without burning out.

Workout Example:

1. Week 1 – Foundation: Five 1-km repeats at 4:30 pace, 60 seconds easy jogging between efforts (roughly 21 minutes total).
2. Week 2 – Increase pace: Same five repeats, but drop to 4:15 per km, with 60-second recovery runs (about 20 minutes total).
3. Week 3 – More reps: Add a sixth repeat at the same 4:15 pace, maintaining 60 seconds between.
4. Week 4 – Drop pace: Back to five repeats, but quicken to 4:00 per km with 60-second rest.
5. From here: When five repeats at your current pace start to feel comfortable, add more reps—six, then seven—and continue shaving 10 seconds per kilometer (3:50, 3:40, and so on).

Closing Note: Start with the opening week’s 5 × 1 km at 4:30 and you’ll feel the difference quickly. The Pacing app lets you dial in your specific repeats and targets based on where you’re starting—your next 5K PR is within reach.

References

• How to Improve Your 5K Time from 25 Minutes to 16:42 - YouTube (YouTube Video)