Much like mile repeats, kilometer repeats can be adapted for a variety of workouts: fewer repeats at 5K race pace or faster, or more repeats at a slightly slower but still demanding pace. Fewer and faster workouts will build your top-end speed, while more repeats will improve your ability to sustain speed over a longer distance.
This workout features more kilometer repeats at 10K race pace in order to build your speed endurance. The longer repeats train you to hold a faster pace for further, while the short recovery intervals allow you to run an overall higher volume at this pace than you could during a continuous training run. This is a great workout for runners who want to run faster at longer distances such as the 10K, half marathon, and even marathon.
The Workout
- 1-2 mile easy running warm-up
- 6-8 x 1K at 10K race effort, with 2 minutes of easy jogging in between
- 1 mile easy running cool down
You can do this workout on the track or on a flatter stretch of road or paved path. 1 kilometer is the same as 2.5 laps around the track or 0.62 miles (aim for 0.60 miles for an easier number). Pacing is important – aim for even splits through all the intervals and be careful not to start out too fast. To aid with pacing, jog or walk the recovery intervals at a very slow and easy effort.
10K race effort can be based on a recent race time. If you haven’t run a 10K recently, add 15-20 seconds per mile to your current 5K pace or subtract 20-25 seconds per mile from your current half marathon pace. If your goal race is a 10K, run these repeats at your goal 10K race pace instead of your current 10K race pace.
If you have not run a race recently, aim for an effort that feels like an 8 out of 10 – hard but not all-out. Your breathing should be labored by the end of each interval and you should be able to only speak a word or two at a time. Be careful not to start out too fast – the effort may not feel too challenging during the first interval, but it will during the last couple intervals!
Runners should adjust the number of repetitions based on the current level of fitness and training load. If you are running 30 miles or fewer per week, do six repeats. If you are running more than 30 miles, you can do seven or eight repeats. Click here to open the six repeat workout in the app.
