Threshold Cut-Down: 12 x 1km

Workout - Threshold Cut-Down: 12 x 1km

• 5.0km @ 6'30''/km
• 3 lots of:
  • 1.0km @ 5'00''/km
  • 1min rest
• 3 lots of:
  • 1.0km @ 4'55''/km
  • 1min rest
• 3 lots of:
  • 1.0km @ 4'50''/km
  • 1min rest
• 3 lots of:
  • 1.0km @ 4'45''/km
  • 1min rest
• 10 lots of:
  • 80m @ 5'00''/km
• 2.0km @ 7'00''/km

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Intro

Here’s Seth James DeMoor’s 12 × 1k workout broken down. It’s a solid session to try this week—watch the full video for the complete breakdown.

Key Points

• This is a classic cutdown or squeeze session: start at threshold pace and drop a few seconds each repeat.
• All paces use kilometers (e.g., 3:20 /km).
• Structure: warm-up, 12 × 1 km repeats on the track, 200 m jog recovery, then a short hill finisher.
• Use the jog between repeats to reset breathing—target 75–90 seconds of easy jogging.

Workout Example

1. Warm‑up – 3 miles easy running (roughly 5–6 km) to get the legs ready.
2. 12 × 1 km repeats on the track
   • Repeats 1–3: 3:20 /km (threshold pace)
   • Every third km drop ~5 seconds (e.g., 3:15, 3:10, 3:05 /km)
   • Recovery: 200 m jog (~75–90 seconds) between each km.
   • Goal: finish the final repeat at around 3:05 /km or faster.
3. Hill finisher – find a ~70–100 m hill and run 10 × uphill sprints, walking or jogging back down.

Closing Note

Put this 12 × 1 km session on the calendar for this week. Use the Pacing app to match the paces to your own threshold, and feel free to shorten the jogs or hill repeats if you need to. You’ll wrap up feeling strong and prepared for your next race.

References

• 12 x 1k - YouTube (YouTube Video)