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. We’ve pulled out the essential details so you can run this workout yourself. Head to the full video if you want to see how it’s done.

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.
• Training alongside a faster partner (marathoner Nick Bester) made it easier to sustain the target paces and push harder.
• The 90-second rest periods are short enough that you can hold faster splits than if you were running alone.

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

Adjust these targets based on where you’re at in your training.

Closing Note: Try this 15‑km repeats session and use your Pacing app to dial in the speeds that work for you. Having someone faster to run with can make a big difference—you’ll stay more honest with your pacing and come away stronger for your marathon.

References

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