Half-Marathon 1k Repeats

Workout - Half-Marathon 1k Repeats

• 12min @ 7'00''/km
• 6 lots of:
  • 1.0km @ 5'47''/km
  • 3min rest
• 10min @ 7'00''/km

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Intro: This covers Half Marathon Training Week 8/16 | 6 x 1k Reps & Training Update from The FOD Runner. The video walks through a solid workout you can put into action this week. Head over to the full video for the complete breakdown and context.

Key Points:

• You’ve moved into Phase 3 of your 16‑week half‑marathon program – the training shifts from short, explosive intervals toward longer repeats that build aerobic capacity.
• Tuesday’s session consisted of 6 × 1 km repeats with 3 minutes of standing recovery (walking or jogging easy) between reps, executed in rain and wind that mimicked challenging race conditions.
• The runner stuck to a consistent pace despite the weather, targeting roughly 5:40–5:55 per km (approximately 8:45–9:20 per mile) on the earlier efforts and naturally accepting slower splits as fatigue set in.
• Worth knowing: When time runs short and you can’t complete the planned run, a 30‑minute recovery ride on a stationary bike maintains aerobic stress without fatiguing your legs further.

Workout Example:

1. Warm‑up 10‑15 min at easy pace
2. 6 × 1 km at a hard but controlled effort (aim for ~5:45/km). Rest 3 minutes between each repeat by walking or jogging very easy.
3. Cool‑down 10 min at easy pace Match the pace to where you are now in your training – pick a speed you’d be able to sustain for 6‑7 minutes.

Closing Note: Try this workout this week, regardless of what the weather brings. Use the Pacing app to dial in splits that fit your current level, and continue developing your aerobic base as you build toward race day. Get after it.

References

• Half Marathon Training Week 8/16 | 6 x 1k Reps & Training Update | FOD Runner - YouTube (YouTube Video)