DeMoor-Inspired 1k Repeats
Workout - DeMoor-Inspired 1k Repeats
- 10min @ 7'00''/km
- 8 lots of:
- 1.0km @ 5'45''/km
- 1min 30s rest
- 10min @ 7'00''/km
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Intro: Seth James DeMoor’s Marathon Training Workout: 12 x 1k at 10,200’ (3100 meters) is worth your attention. We’ve distilled the video’s key takeaways so you can run this session right now. Watch the full video if you want to catch all the nuances.
Key Points:
- This workout targets marathon fitness at altitude (10,200 ft / 3,100 m), aiming to build anaerobic power.
- The warm-up and cool-down both run roughly 3 mi (≈ 5 km) over mixed terrain (mostly dirt trails, some asphalt).
- Core workout: 12 × 1 km repeats with approximately 90 seconds of easy recovery jog (or walking) between each repeat.
- Recovery times ranged from 80–100 seconds during the watch’s setup phase; target around 90 seconds for consistency.
- The athlete’s heart rate reached 198 bpm on the final repeat, showing the intensity demanded.
- Pace varied from ~3:05 min/km (quickest) to ~3:12 min/km (slowest) — scale these to your own fitness level.
Workout Example:
- Warm‑up: 3 mi (≈ 5 km) at an easy pace, throwing in a few strides.
- Main set: 12 × 1 km at ~3:05‑3:12 min/km, with 90 seconds of slow jogging or walking in between.
- Cool‑down: 3 mi (≈ 5 km) at an easy pace. Total distance ≈ 15 mi (≈ 24 km).
Practical Tips:
- Time your 90-second breaks with a running watch or phone timer; keeping a light jog maintains your momentum.
- At altitude, drink regularly and plan for a slightly slower pace than what you’d hit at sea level.
- Bring a towel and expect the occasional detour (say, an ice bath in a motel tub).
Closing Note: Try this high-altitude 1k repeat session whenever you’re ready, and feel free to dial in the paces and recovery periods using the Pacing app to suit your current shape. Training at altitude is demanding, but the payoff for marathon performance is real. Enjoy the run!