Peak Half Marathon Workout: 12x1km

Workout - Peak Half Marathon Workout: 12x1km

• 1.0km @ 6'30''/km
• 12 lots of:
  • 1.0km @ 5'37''/km
  • 1min 30s rest
• 1.0km @ 8'00''/km

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Quick Summary

Video: “12 x 1k In The NIKE ZoomX Vaporfly NEXT% - Last BIG HALF MARATHON Workout” by The FOD Runner. This is well worth watching—we’re walking you through the workout so you can run it yourself today. Be sure to check out the full video for complete context.

Key Points

• A final high-intensity session before a 75‑minute half‑marathon time trial, performed in race shoes (Nike ZoomX Vaporfly NEXT%).
• The session consists of 12 × 1 km repeats at goal half‑marathon pace (~5:35‑5:40 min/km), separated by 90‑second recovery jogs. This type of work forms a core element of distance training; dig deeper into the science and application at Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Stay controlled throughout—easy breathing, steady pacing, and letting the shoes carry you through an “uncomfortably comfortable” effort.

Workout Example

12 x 1 km repeats
- Target pace: 5:35‑5:40 per km (approximately goal half‑marathon pace of 5:40‑5:47 per km)
- Recovery: 90 seconds easy jog between each rep
- Optional: arrange reps in pairs (downhill + uphill) as shown, though any sequence is fine.

Practical Tips

• Keep recoveries genuinely easy—concentrate on breathing and relaxation between reps.
• Watch your pace; if you’re dropping below 5:20, dial it back a notch. These shoes can push you faster than you realize, and the focus should stay on steady, manageable pace rather than the all-out push required for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Run this as a fitness check 10‑12 days out from race day. Just as you use this to nail your half-marathon tempo, the same applies to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance—targeted sessions sharpen your execution across all distances.
• Plan your taper afterward: a shorter long run (10 mi) followed by a 20‑minute tempo run the following week wraps up your prep.

Closing Note

Try this 12 × 1 k workout and use the Pacing app to dial in your own target race pace. Have fun out there, and soak in that shoe magic on race day! 🚀

References

• 12 x 1k In The NIKE ZoomX Vaporfly NEXT% - Last BIG HALF MARATHON Workout | FOD Runner - YouTube (YouTube Video)