Marathon VO₂-Max: 8x1km Repeats
Workout - Marathon VO₂-Max: 8x1km Repeats
- 5.0km @ 6'30''/km
- 8 lots of:
- 1.0km @ 4'30''/km
- 2min rest
- 2.0km @ 7'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
The Welsh Runner has put together a sharp breakdown in ALL IN: BERLIN MARATHON TRACK SESSION; 24 days until race day. Here’s what you need to know to run this session today. For the full context, definitely watch the original video.
Key Points:
- VO₂‑max focus: At its heart: 8 × 1 km repeats, each separated by a 2-minute jog back. This structure directly targets VO₂ max, the aerobic capacity benchmark. Run each repeat at your 10K race pace. Want more context on interval mechanics? See Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Target pace: In the session shown, that came to roughly 3:05–3:10 min/km (≈5:00–5:10 min/mi), totaling about 30 minutes across the whole block. Not sure where your 10K pace sits? Our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide walks you through finding the right target.
- Training mindset: Stay flexible with timing, pay attention to what your body tells you, and treat a hard session like this as a psychological edge heading into race day.
- On the day: Take a caffeine gel before warming up. Work in dynamic strides and drills. Do a full 3-mile warm-up on the road beforehand. Close with an easy jog, stretching, and protein for recovery.
Workout Example:
Warm‑up: 3‑mile easy run on the road.
Strides & drills: 5‑10 min of quick strides.
Main set: 8 × 1 km repeats at 3:05–3:10 min/km (≈5 min/mi) with 2‑minute jog recovery between each repeat. Intervals like these develop marathon-specific strength, but the same approach works for 5K and 10K speed. Learn more in [Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time](/blog/mastering-5k-speed-proven-interval-strategies-to-cut-minutes-off-your-time).
Cool‑down: easy jog + stretch, then protein/rehydration.Adjust the pace to your own 10K race pace or aim for a 30‑minute total effort.
Closing Note: Run this session, use the Pacing app to dial in the right speeds, and ride the confidence into race day. You’re ready! 🚀