Olympian 1K Repeats
Workout - Olympian 1K Repeats
- 17min @ 6'30''/km
- 5 lots of:
- 1.0km @ 5'30''/km
- 1.0km @ 7'00''/km
- 12min @ 7'00''/km
to import the workout after you install it.
Intro
Here’s a breakdown of The Running Channel’s I Trained Like AN OLYMPIAN For A Week. The full video is worth watching, but below you’ll find the key takeaways and a sample week ready to implement.
Key Points
- Training structure: The week includes 6 running workouts—one interval session, one tempo effort, three easy runs, and a long run—plus two separate strength blocks and five cross-training days across swimming, cycling, and more.
- Recovery protocols: Every session happens after eating (wait at least 1.5 hours post-meal), paired with 8+ hours of sleep nightly and a 7 am minimum wake-up. Daily mobility work through stretching and foam rolling rounds out the routine.
- Alternative workouts: Cross-training spans 40-minute swims, 45–60 minute cycling rides, and home-based strength circuits using bands and kettlebells instead of traditional gym equipment.
- Mental approach: Dial in to what your body needs, keep easy runs genuinely relaxed (there’s no pace too slow), break harder sessions into smaller segments, and use non-impact days for active recovery.
Workout Example
Day 1: Interval Workout (13–14 km total)
- 90-second warm-up
- Main set: 13 km of mixed intervals (e.g., 1 km fast, 1 km easy) at a hard-but-sustainable pace
- 1 km cool-down
Day 2: Swim
- 40 min easy continuous swim (focus on steady breathing and relaxed technique)
Day 3: Bike
- 45 min outdoor spin (or indoor if weather blocks you) at a comfortable cadence, using the bike as a low-impact cardio day.
Day 4: Tempo Run
- 10 km total, with ~6 km at a “comfort-threshold” pace (≈ 75% of max effort) and the rest easy.
Day 5: Easy Run
- 15 km at a relaxed effort (no set pace – just “listen to your body”).
Day 6: Strength
- 30 min home circuit: 3 × (10 band rows, 12 kettlebell swings, 8 band deadlifts, 30-sec plank) – no gym needed.
Day 7: Long Run
- 30 km (or split into park-run loops) at a steady, conversational effort; fuel with gels, water, and a banana.
All runs are logged in the Runner app, which auto-calculates readiness and suggests pacing. Adjust distances and paces to match your current fitness using the Pacing app.
Closing Note
Adapt this week to your own fitness level by adjusting distances and intensities accordingly. The Pacing app can help you dial in the right effort targets, and sticking to the recovery framework matters more than hitting exact numbers. Give it a shot and pay attention to how your body responds.
This summary covers the essentials, but the full The Running Channel video has additional context and nuance worth exploring.
References
- I Trained Like AN OLYMPIAN For A Week - YouTube (YouTube Video)