Face The Track: 1km Repeats

Workout - Face The Track: 1km Repeats

• 15min @ 6'15''/km
• 8 lots of:
  • 1.0km @ 4'00''/km
  • 1min 30s rest
• 10min @ 6'15''/km

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Intro: Seth James DeMoor’s 2019 video “Facing My Fear” explores what it takes to overcome running fears through structured training. This breakdown captures the key takeaways from the workout so you can implement it in your own schedule. Watch the full video for additional depth and motivation.

Key Points:

• Confronting personal running fears—particularly track intervals—builds mental resilience and speed.
• Combining long mountain runs with focused track work develops well-rounded fitness.
• Incremental track progression—think 8×1 km repeats or 3×3 km repeats—forms a solid foundation for marathon pace targets.
• Physical training and mental readiness work hand-in-hand; acknowledging and gradually embracing discomfort is crucial.

Workout Example:

• Warm‑up: 1 mi easy.
• Main set: Either 8 × 1 km repeats at ~4:50 /mi (approximately 5:20 /mi for a 5 K) with 90 seconds of easy jogging between repeats, or 3 × 3 km at a comfortably hard effort with ~3 min rest intervals.
• Cool‑down: 1 mi easy.

Use the Pacing app to align the suggested pace with your current fitness level.

Closing Note: Run one of these track sessions in the coming week and adjust the intervals for your specific pace. You’ll notice how pushing past the mental barrier during training translates to improved performance in races. The full video offers deeper insights into the mindset shifts that support this kind of training.

References

• Facing My Fear in 2019 - YouTube (YouTube Video)