Progressive 1k Repeats for a Faster 5k

Workout - Progressive 1k Repeats for a Faster 5k

• 12min @ 10'00''/km
• 5 lots of:
  • 100m @ 5'00''/km
  • 1min rest
• 2 lots of:
  • 1.0km @ 5'30''/km
  • 1min 30s rest
• 2 lots of:
  • 1.0km @ 5'00''/km
  • 1min 30s rest
• 2 lots of:
  • 1.0km @ 4'30''/km
  • 1min 30s rest
• 12min @ 10'00''/km

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Here’s a summary of Run a FASTER 5K with this SIMPLE WORKOUT from Ben Is Running. This video offers solid training value—we’re breaking down the key elements so you can jump into the workout today. Watch the full video to catch all the coaching tips.

Key Points:

• The foundational “six by a kilometer” (6 × 1 km) interval set forms the core of this workout.
• The pace progresses every two repeats: the first 2 km at marathon pace, the next 2 km at 10 k pace, and the final 2 km at 3 k race pace.
• Each kilometer is followed by a fixed 90-second recovery (standing or easy jogging).
• Optional finisher: 4 × 200 m strides at 800 m race pace to refine leg turnover and form.
• This session builds speed while respecting your body’s effort limits—ease off if you’re having an off day.

Workout Example:

Warm‑up: 10‑15 min easy + light strides

Main set (6 × 1 km):
  1‑2 km – Marathon pace (~3:25 / km)   → 90 s recovery
  3‑4 km – 10 k pace (~3:05 / km)      → 90 s recovery
  5‑6 km – 3 k race pace (~2.53 / km) → 90 s recovery

Optional finisher:
  4 × 200 m at 800 m race pace (~2.45 / km) with easy jog back

Cool‑down: 5‑10 min easy + stretch

Paces are given per kilometer; adjust based on your current fitness or use effort-based percentages instead.

Closing Note: Try this progressive interval and watch your 5K speed respond. You can dial in the paces using the Pacing app to match your training zones. Enjoy the run, stay safe, and keep pushing for faster times! 🚀

References

• Run a FASTER 5K with this SIMPLE WORKOUT - YouTube (YouTube Video)