Severn Bridge Speed-Endurance Repeats
Workout - Severn Bridge Speed-Endurance Repeats
- 15min @ 6'00''/km
- 5 lots of:
- 100m @ 4'00''/km
- 6 lots of:
- 1.0km @ 4'50''/km
- 2min 30s rest
- 12min @ 6'00''/km
- 5min @ 6'20''/km
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Intro
From The FOD Runner comes 6 x 1k Reps Workout | Severn Bridge Half Marathon Training 2/7—here’s what you need to know to run it yourself. Watch the full video for complete details.
Key Points
- Workout focus: 6 × 1 km repeats (speed‑endurance) for week 2 of the Severn Bridge half‑marathon plan.
- Effort: Target a pace roughly 10–15 seconds per km faster than your goal half‑marathon pace—approximately your 5K speed—to build lactate tolerance.
- Recovery: Rest for just 2–3 minutes of easy jogging between reps (about 400 m) to maintain intensity.
- Form tips: Stick to grass or a track surface, stay relaxed through your arms, maintain a quick cadence, and keep your posture tall—these habits preserve energy for the final repeats.
- Why now: This session is scheduled early in the week to avoid excessive fatigue later (wife’s surgery) and protect the rest of your training plan.
Workout Example
Warm‑up: 10‑15 min easy jog (including a few strides)
Main set:
6 × 1 km @ 5K‑pace or slightly faster (≈10‑15 s/km faster than half‑marathon target)
Recovery: 2‑3 min easy jog (≈400 m) between reps
Cool‑down: 10‑12 min easy jog + light stretchingRunning in miles? Convert 1 km to roughly 0.62 mi and maintain the same effort.
Closing Note
Test this 6×1 km workout this week—use your Pacing app to match the intensity to your fitness level. Stay consistent, build that speed-endurance base, and you’ll earn a strong half‑marathon race.
References
- 6 x 1k Reps Workout | Severn Bridge Half Marathon Training 2/7 | FOD Runner - YouTube (YouTube Video)