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This week we’re running 1K repeats, which sounds simple until you’re on rep four wondering why you signed up for this. You’ll be fine. Probably.Arrive early and get some easy laps in before we start. Cold legs are slow legs, and slow legs are sad legs.
At 6:00am we kick off the pre-set: 2-4 rounds of 200m hard, 200m easy. Think of it as a friendly argument with your legs before the real conversation starts.
The Main Set
All reps are at your current 5K effort: hard and controlled, not full send. There’s a difference, and your splits will know if you don’t.
Beginner: 3x1K, 3:00-4:00 standing rest
Three reps, full recovery. The goal is consistent splits and getting comfortable with what 5K effort actually feels like. Nail the pace, not just the distance.
Intermediate: 5x1K, 90 sec standing rest
The short rest is doing most of the work here. Keep your pace honest across all five reps. If the last two feel easy, you went out too slow. Classic mistake, very common, not recommended.
Advanced: 6x1K, 400m jog recovery at ~75% effort
The float between reps should feel uncomfortable but manageable. Reps 5 and 6 are where things get spicy and excuses get creative.
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Bob Jones High School, 650 Hughes Rd,Madison, Alabama, United States
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