And how much rest between reps?
And how much rest between reps?
10k peace with 75 seconds in between
If you're Newburry Park, closer to 3k pace, with 3 min in between.
https://www.youtube.com/watch?v=ljb-5sGqP50&ab_channel=TempoSports
Depends on the goal, as usual
If you run at 5k pace, then a good guideline is equal time for the recovery.
1000s reps wrote:
And how much rest between reps?
Depends on what kinda workout you wanna do. 🤔
You could do...
5x1k at 5k pace with 1:1 rest
8x 1k at 10k pace with 60-75 rest
4x1k at 3k pace with 10 minutes rest
1x1k at 1k race pace 🤣
10K pace would make for a fairly easy session (maybe the last session before a race to get legs turning over) unless you did a fairly high volume of reps with a fairly short recovery.
Personally whenever I'm told to do K reps it would generally be something like 6 X 1K off 90s and I'd run it progressively, starting out around 10K pace or a tad faster with the aim of hitting 5K pace in the last rep or two.
5-6 x 1k @ 5k (2:00-2:30 rest, down to 1:30 if repeating the session in a build closer to your goal race)
8-10 x 1k @ 10k (1:30 rest)
12-15 x 1k @ T (1:00 rest)
CoachB wrote:
If you're Newburry Park, closer to 3k pace, with 3 min in between.
https://www.youtube.com/watch?v=ljb-5sGqP50&ab_channel=TempoSports
Those reps are at Nico’s 5k race pace. Maybe goal pace, but definitely reasonable. 3k pace would’ve been 2:40 or faster.
Personally I believe 5-8x1k at roughly 5k race pace with 1:1 or 3 minutes rest is the best way to do 1ks, but that they can also work as a cruise interval workout at 10k pace-LT with 60s or 200 jog rest.
CoachB wrote:
If you're Newburry Park, closer to 3k pace, with 3 min in between.
https://www.youtube.com/watch?v=ljb-5sGqP50&ab_channel=TempoSports
7-8 at 3k pace is NUTS! but if the kids are prepared for it, great.
Most high school kids I have struggle to hit 800s at 3k pace. Though it is rare that I get a kid who is a dedicated runner for 4 or 5 years who is strong enough to do workouts that match races...especially as you get longer than 400 meters.
NERunner03533 wrote:
5-6 x 1k @ 5k (2:00-2:30 rest, down to 1:30 if repeating the session in a build closer to your goal race)
8-10 x 1k @ 10k (1:30 rest)
12-15 x 1k @ T (1:00 rest)
I'd say this is closest to the correct answer.