Berlin K on K-off Challenge

Workout - Berlin K on K-off Challenge

• 12min @ 10'00''/km
• 12 lots of:
  • 1.0km @ 5'45''/km
  • 1.0km @ 5'00''/km
• 12min @ 11'00''/km

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Intro

Here’s a breakdown of Berlin Marathon - Ep. 1: Survive the Session from The Welsh Runner — a workout well worth your time. We’ve pulled out the essentials so you can tackle it straight away. The full video has additional nuances, so give it a watch when you can.

Key Points

• 12 × K on K‑off: Perform 12 reps of a K-length interval at a threshold or marathon-pace push, paired with an easy jog recovery (the “off”).
• Pacing: His K segments ran ~5:30 min/mi (roughly marathon pace for him) with offs just under 6:00 min/mi, totaling ~16.5 mi across 95 min (≈5:47 min/mi overall).
• Fueling strategy: A gel every 20 minutes (~40 g each) supplies ~100 g carbs hourly, plus 200 mg caffeine split between the start and the one-hour mark. Watch alerts handle the timing so you don’t have to.
• Heat & fatigue management: Train during warm, humid weather to match Berlin’s conditions, tolerate the sensation of heavy legs, and keep the effort controlled rather than all-out.
• Mental tricks: Let watch alerts serve as brief mental breaks, anchor on the upcoming interval, and use each K as practice for race effort.

Workout Example

12 × K on K‑off (distances/paces in miles)

1. Warm‑up: 5 km easy jog.
2. Repeat 12 times:
   • K: 0.8 mi at ~5:30 min/mi (threshold/marathon effort). Scale to your actual marathon pace if that’s slower.
   • Off: 0.4 mi easy jog at ~6:00 min/mi or slower – pure recovery.
3. Cool‑down: 2 km easy jog.
4. Fuel: Take a gel (≈40 g carbs) every 20 min (≈5‑6 K reps) and drink water or electrolytes as needed. Include a caffeine tablet (≈100 mg) if your stomach handles it well.
5. Total: ~16‑17 mi, ~1.5‑2 h depending on your speed.

Closing Note

Try running this 12 × K on K‑off session soon — dial in the K pace to your marathon target and set nutrition reminders in the Pacing app to stay consistent. It’s an effective way to build confidence come race day, even when your legs are shot. Get after it, and here’s to your Berlin campaign! 🚀

References

• Berlin Marathon - Ep. 1: Survive the Session - YouTube (YouTube Video)