Workout Of The Week: Special Ks. @mariofraioli puts a few new twists on 1,000-meter repeats.

Workout Of The Week: Special Ks

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.

Full article: http://running.competitor.com/2012/09/training/workout-of...

Tweets

@arunninglifetc » 21 Sep '12, 2pm
Workout Of The Week: Special Ks [link] via @runcompetitor #1,000 meter repeats
@TheFootstore » 21 Sep '12, 1pm
Special K's - who is up for a new twist on 1,000M repeats? [link]
@mariofraioli » 20 Sep '12, 10pm
Variety is the spice of life. It’s also the key to a sound training plan. Here's a few twists on 1K repeats. [link]
@prestyfrez » 20 Sep '12, 12am
Don't get me wrong — these standard track sessions are all great workouts, but they're rather monotonous, and mo... [link]
@KlemenHumerca » 19 Sep '12, 8pm
Workout Of The Week: Special Ks. @mariofraioli puts a few new twists on 1,000-meter repeats. [link] #running
@mariofraioli » 19 Sep '12, 7pm
RT @RunCompetitor: Workout Of The Week: Special Ks. @mariofraioli puts a few new twists on 1,000-meter repeats. [link]
@RunCompetitor » 19 Sep '12, 7pm
Workout Of The Week: Special Ks. @mariofraioli puts a few new twists on 1,000-meter repeats. [link]
@josebauc » 21 Sep '12, 4am
Variety is the spice of life. It’s also the key to a sound training plan. Here's a few twists on 1K repeats. [link]
@josebauc » 21 Sep '12, 4am
Variety is the spice of life. It’s also the key to a sound training plan. Here's a few twists on 1K repeats. [link]
@abbshaye » 20 Sep '12, 12am
RT @RunCompetitor: Workout Of The Week: Special Ks. @mariofraioli puts a few new twists on 1,000-meter repeats. [link]
@SusanLacke » 19 Sep '12, 11pm
RT @RunCompetitor: Workout Of The Week: Special Ks. @mariofraioli puts a few new twists on 1,000-meter repeats. [link]
@Predawn_Runner » 19 Sep '12, 9pm
Workout Of The Week: Special Ks [link]
@oscartherunner » 19 Sep '12, 8pm
RT @RunCompetitor: Workout Of The Week: Special Ks. @mariofraioli puts a few new twists on 1,000-meter repeats. [link]