Half-Marathon 12 x 1k Repeats

Workout - Half-Marathon 12 x 1k Repeats

• 10min @ 6'00''/km
• 12 lots of:
  • 1.0km @ 3'27''/km
  • 2min 30s rest
• 10min @ 6'00''/km

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This article breaks down “12 x 1K WORKOUT In The Nike NEXT%2 - CARDIFF Half Marathon Workout PLUS STYRKR REVIEW” from The FOD Runner, a workout worth watching in full. Anthony’s breakdown makes it straightforward to implement this session in your own training.

Key Points

• You’ll complete 12 × 1 km repeats (≈0.62 mi each) to build half-marathon speed and endurance.
• Anthony executed every repeat below a 5:30 / mile pace (≈3:24 / km), averaging 5:33 / mile across all 12 efforts—even with headwind resistance.
• Between repeats, he jogged at roughly 7:05 / mile (≈4:22 / km), giving his heart rate room to settle while preserving enough engagement.
• Maintain your target pace regardless of conditions; don’t struggle against wind, simply allow it to slow you down naturally while you stay under your goal.
• For this session, Anthony laced up the Nike Next%2—his preferred Tuesday workout shoe for fast repeats due to how responsive they feel.
• On fueling, he tested STYRKR gels and drink mixes (with caffeine, plasma‑tech, and nitro‑plus options). They digest smoothly, taste on the sweet side, and perform well across longer efforts.

Workout Example

12 x 1 km repeats
   • Target pace: 5:30‑5:35 per mile (≈3:24‑3:30 per km) – keep each repeat under 5:30.
   • Recovery jog (float) between reps: 7:05 per mile (≈4:22 per km) – roughly 2‑3 min depending on fitness.
   • Total distance: 12 km (≈7.5 mi) of hard work + ~12 min of easy jogging.
   • Tip: run the first 4 reps with a strong effort, then maintain the same pace even as wind picks up.

Closing Note Try this 12‑km repeat session heading into your next race. Adapt the paces to match your current fitness using the Pacing app, then log your results. Train well out there!

References

• 12 x 1K WORKOUT In The Nike NEXT%2 - CARDIFF HALF Marathon Workout PLUS STYRKR REVIEW | FOD Runner - YouTube (YouTube Video)