Classic 1-Minute Repeats

Workout - Classic 1-Minute Repeats

• 10min @ 6'30''/km
• 20 lots of:
  • 1min @ 4'30''/km
  • 1min rest
• 10min @ 7'00''/km

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This is a breakdown of How to Achieve Personal Bests on Two Days of Running Per Week: Tips for Busy Schedules, a video by Lee Grantham. It’s well worth watching in full, but here we’ve extracted the main takeaways so you can start applying them to your training immediately. Head to the complete video for more nuance and motivation.

Key Points

• With just 2‑3 weekly sessions, quality trumps quantity: build your plan around one solid interval session, one purposeful long‑slow run, and smart recovery work on the days you’re not running.
• The interval session should progress gradually – begin with 20 × 1‑minute efforts at roughly 5 km pace, each followed by 1‑minute easy jog or walk recovery. As you grow stronger, move to 13 × 90‑second repeats or 10 × 2‑minute repeats.
• On rest days, swap missing easy runs for 20‑30 minute brisk walks, or try 10 × 1‑minute repeats where each effort is as slow as possible while technically running, separated by 30‑second to 1‑minute walking breaks. Both boost blood flow and aid recovery.
• Your long run should stay at an easy, conversational pace for whatever distance feels manageable that day (think 6 km or more). Don’t chase a time—distance and consistency matter.
• Recovery is non-negotiable – take a full rest day after your hard interval session, and stay active on non-run days with walking to keep circulation strong and accelerate recovery.

Workout Example (all times in minutes; distance is optional)

1. Interval Day – Week 1: 20 × 1 min at hard effort (target ~5 km pace) with 1 min easy jog or walk between. Works out to roughly 40 minutes total.
2. Progression – Week 2: When 20 × 1 min becomes manageable, shift to 13 × 90 s hard with 90 s easy recovery. Another option: 10 × 2 min hard followed by 2 min easy.
3. Recovery Boost – On non‑run days, go for a 20‑30 min brisk walk, or do 10 × 1 min repeats where each minute stays as slow as you can manage while still running, split by 30‑60 s walks.
4. Long‑Slow Run – Once weekly, run at a relaxed, conversational pace for the longest distance you can sustain (around 6 km, for example). Skip the pace work and focus on time on your feet.

Closing Note: Pick up that 20 × 1‑minute interval workout this week, add a short brisk walk on a recovery day, and keep your long run comfortable. Plug your paces and repeats into the Pacing app to match where your fitness sits right now – you’ll be amazed at how quickly you chip away at your 5K time. This summary draws directly from Lee Grantham’s video; watch it in full for more depth and encouragement. Now go run.

References

• How to Achieve Personal Bests on Two Days of Running Per Week: Tips for Busy Schedules - YouTube (YouTube Video)