The session
Total distance
11.48 km
Est. duration
~1:02:00
Structure
3 blocks(6 reps)
Phases
Warm-up jog · 10min
6:30 /km
6 x 1,000m (120s Jog)
5:00 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 6 x 1 km at goal pace with 2 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 goal pace teach the rhythm you'll race at, in chunks you can hold, so the pace feels familiar on race day.
In these programmes
Follow a programme to run it on a schedule, paced from your goal.
More intervals
See all- 6 x 1 km at 5K pace~1 h
6 x 1 km at 5K pace, 2 min easy jogging.
In Half marathon: intermediate, Half marathon: advanced and 2 more
- 4 x 1.6 km at marathon pace~1 h
4 x 1.6 km at marathon pace, 90s easy jogging.
In Marathon: intermediate
- 4 x 1.6 km at 5K pace~1 h
4 x 1.6 km at 5K pace, 2 min easy jogging.
In 10K: intermediate, Half marathon: advanced and 1 more