Versatile Kilo Repeats

Workout - Versatile Kilo Repeats

• 15min @ 8'00''/km
• 400m @ 3'00''/km
• 5 lots of:
  • 1.0km @ 4'50''/km
  • 2min 30s rest
• 12min @ 8'00''/km

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Intro

We’ve broken down 5km to Marathon and Ultra “Speed Training” Workouts and Consideration in Running Plan: Sage Canaday from Vo2maxProductions—a video worth your time. Below you’ll find the core concepts to start applying these workouts right now. The full video contains additional details worth watching.

Key Points

• Speed training involves high-intensity interval sessions—track repeats, hill repeats, tempo runs—performed above your target race pace. Want to understand the science? Our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them covers that thoroughly.
• 5K, 10K, and half-marathon runners should target very high heart-rate zones (90–100% of max) while working at 80–85% of peak running speed. Sessions typically combine shorter sprints (400 m) with longer repeats (1 km). See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time and Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for detailed approaches.
• Marathon and ultramarathon runners should prioritize longer intervals (5 × 1 km, 8 × 1 km) and cap speed work at one session per week; combine this with tempo and threshold efforts.
• Tempo runs are 20-minute efforts at 80–85% max heart rate (roughly 10–15 seconds per mile or 6–10 seconds per km quicker than marathon goal pace). They work across all distances and build leg speed and running economy.
• Frequency: 5K–10K runners do two quality speed sessions weekly at peak; marathon and ultrarunners fit 1–2 sessions alongside long runs and recovery days.

Workout Example

For 5K/10K focus

• Warm-up: 10–15 minutes of easy jogging.
• Strides: 5 × 100 m relaxed sprints, 20 seconds each, with full recovery between reps.
• Main set:
  • Option A: 6 × 400 m at 90–95% max HR, 2–3 minutes of jog recovery.
  • Option B: 4–5 × 800 m at projected 5K pace, 2–3 minutes of jog recovery.
• Cool-down: 10 minutes of easy jogging.

For Marathon/Ultra focus

• Warm-up: 10–15 minutes of easy running.
• Main set: 5–8 × 1 km at 15 seconds per mile (or 10 seconds per km) faster than goal marathon pace, 3–4 minutes of easy jog recovery.
• Tempo: 20 minutes at 80–85% max HR (about 10–15 seconds per mile above marathon goal pace).
• Cool-down: 10–15 minutes of easy jogging.

Closing Note

Put these workouts into action and adjust paces to fit your personal training rhythm through the Pacing app. You’ll build strength, speed, and the readiness to handle any distance. Keep driving forward.

References

• 5km to Marathon and Ultra “Speed Training” Workouts and Consideration in Running Plan: Sage Canaday - YouTube (YouTube Video)