Kipchoge-Inspired 1km Repeats

Workout - Kipchoge-Inspired 1km Repeats

• 15min @ 6'30''/km
• 2 lots of:
  • 100m @ 5'00''/km
• 6 lots of:
  • 1.0km @ 5'30''/km
  • 1min 30s rest
• 12min @ 6'40''/km

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Intro

Here’s a breakdown of Kipchoge Track Workout: Nike AlphaFly vs Nike Next% from Seth James DeMoor. Check out the full video for complete details. We’ve distilled the core insights so you can run this workout right away.

Key Points

• Kipchoge’s signature 15 × 1 km repeats (roughly 1 km per set) feature 1:45–2:00 recovery between reps and target 2:46–2:48 per kilometer.
• The first 10 reps used Nike Next% shoes (lighter and more responsive on track); the final 5 switched to AlphaFly Next%, which felt bulkier and less stable on the curves.
• DeMoor stresses this type of workout suits a training phase before you peak for a race—ideal for testing shoe feel, pace strategy, and mental grit.
• Practical takeaway: when a shoe feels too heavy (like the AlphaFly here), go back to something lighter to keep your rhythm and confidence.

Workout Example

15 x 1 km repeats
  • Target pace: ~2:46–2:48 per km (≈4:30‑4:35 per mile)
  • Rest: ~1:45‑2:00 between reps (adjust if you need more recovery)
  • Shoes: start with Nike Next% for the first 10 reps, then switch to Alphafly for the last 5 to compare feel.

Tailor your pace to your fitness level—the Pacing app can convert these splits to match your target race pace.

Closing Note Give this Kipchoge-style interval session a go, test out different shoes, and fine-tune the paces in the Pacing app to match your training. Happy running, and keep pushing!

References

• Kipchoge Track Workout: Nike AlphaFly vs Nike Next% - YouTube (YouTube Video)