Sage's Sub-15 1km Repeats

Workout - Sage's Sub-15 1km Repeats

• 15min @ 7'00''/mi
• 4 lots of:
  • 100m @ 5'00''/mi
• 8 lots of:
  • 1.0km @ 4'30''/mi
  • 1min 30s rest
• 15min @ 7'30''/mi

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Intro: Quick breakdown of SUB 15‑MINUTE 5K: WORKOUTS AND TRAINING | SAGE CANADAY RUNNING TIPS from Vo2maxProductions. The full video is worth watching, but here’s what you need to start this workout today.

Key Points

• Establish a strong aerobic base through gradual increases in weekly easy-run volume (aim for 60–100 mi/week if you’re experienced; maintain easy runs around 7 min/mi pace).
• Include tempo runs at roughly 80% effort (roughly half‑marathon pace, approximately 4:50 per mile) to build your engine.
• Work in VO₂‑max sessions: 1 km repeats or 400‑m repeats at a faster clip than race pace with short recovery (1–1.5 min).
• Keep speed work at 85% effort or below early on to reduce lactate stress and stay healthy.

Workout Example (scale to your current fitness):

1. Weekly Mileage – Log 5‑6 easy runs per week, reaching 60–80 mi (or 100–130 km) total.
2. Tempo Run – 20 min at ~4:50 / mi (≈8 % effort) once weekly.
3. VO₂‑Max Intervals – 8 × 1 km at your current 5K pace (≈4:30 / mi) with 90‑second jog recovery.
4. 400‑m Repeats – 12 × 400 m at ~70 sec each (≈3 min/km) with 60‑second rest.
   Adjust all distances and recovery to match where you’re at right now using the Pacing app.

Closing Note: Test these workouts this week, calibrate the paces to your fitness level, and watch your 5K times respond. The formula is simple: build mileage gradually, hit the right effort zone for each session, and you’ll be well-positioned to hit that sub‑15‑minute mark. The full video goes deeper—definitely check it out for more context.

References

• SUB 15-MINUTE 5K: WORKOUTS AND TRAINING | SAGE CANADAY RUNNING TIPS CROSS COUNTRY AND TRACK - YouTube (YouTube Video)