The session
Total distance
9.08 km
Est. duration
~53:20
Structure
3 blocks(5 reps)
Phases
Warm-up
Work
Cool-down
Warm-up jog · 10min
6:30 /km
5 x 1,000m (60s Jog)
5:40 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 5 x 1 km at marathon pace with 1 min of easy jogging after each, and cool down for 10. Aim for even reps rather than a fast first one; the last should feel hard but in control.
What it's for
Reps at marathon pace lock in race rhythm, so it becomes the pace your legs settle into without checking your watch.
In this programme
Follow a programme to run it on a schedule, paced from your goal.