Session Plan:
You will be put into paced groups based on your current 5k/parkrun time.
1k nice and steady warm up.
6-8 x 1k reps (off a specific time), giving 1-2 mins recovery between each.
1k nice and steady cool down.
Details:
We will meet on the path/area between Monksmoor Park Primary School and the play area, which is to the South West of the school.
There is plenty of space for on street parking on Abbotsbury Drive, however please be considerate to local residents, and do not block any driveways.
Kilometre (1 km) repeats with 1–2 minutes recovery can be a very effective running session, but the benefit depends on your pace, number of reps, and your goals.
Here’s why they’re good and how they work:
Benefits:
- VO₂ max & aerobic power: 1 km reps are long enough to push you close to your maximum oxygen uptake.
- Race-specific conditioning: If run at 5K–10K pace, they simulate race effort while breaking it into manageable chunks.
- Pacing control: They give repeated chances to practise hitting target pace without fading.
- Mental toughness: You repeatedly learn to “go again” after a short rest.
How to make them effective:
- Pace:
- For 5K training → run at slightly faster than 5K pace, recover 90–120 sec.
- For 10K training → run at 10K pace, recover 60–90 sec.
- For half/full marathon → run at 10K–HM pace, recover 60 sec or jog easy.
- Volume: Aim for 5–8 reps (total 5–8 km of quality).
- Recovery type: Jogging recovery is better for endurance; walking/standing gives more speed focus.
Caution:
If the pace is too fast and recovery too short, you might turn it into an all-out interval workout and burn out early. Conversely, if the recovery is too long, it stops targeting the aerobic system and drifts into pure speed work.
