Workout Of The Week: Special Ks. @mariofraioli puts a few new twists on 1,000-meter repeats.
These Ks will keep you on your toes! Performing a session of 1-kilometer repeats alternating between two to to three different paces is a great (and fun!) way to stress a few systems in the same workout. For example, rather than doing a standard session of 8 x 1K @ 10K pace with 2:00 recovery between reps (still a great workout!), perform 8 x 1K, alternating between 5K pace and half marathon pace with 2:00 recovery after the 5K-pace intervals and 1:00 after the half-marathon-pace efforts. Or, try three sets of 3 x 1K with the first rep at half-marathon pace (followed by 1:00 recovery), the second at 10K pace (2:00 recovery), and the last at 5K pace. For marathoners and half marathoners, 12-16 x 1K alternating between marathon pace and half-marathon pace with a short rest (30-60 seconds) is a great way to improve your fatigue resistance and develop a sense of race rhythm.