Run Session

Friday Fartlek Run – Lisa’s 1km Reps

1 kilometre reps are a simple workout that can help both novices and elites. This session is great for half marathon runners, especially triathletes aiming for an Ironman 70.3.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

This workout has come from an article in Runner’s World from the October 2010 issue. Lisa Holmes is an editor for Runner’s World and she uses this session for her half marathon training.

Lisa’s 1km Reps

  • 10min WU Level II;
  • 8-10x 1km Level III, 200m Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) for a minimum of ten minutes of easy jogging at Level II.

The main set is made up of eight to ten reps that are a kilometre long ran at Level III intensity. Jog at Level II for 200m after each rep for your Rest Interval (RI).

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes. See the chart below for recommended warm-up durations for various total durations.

Finish with 10 minutes of stretching to assist with the recovery.

Do this workout three times spread over three to six weeks. The first time you do it complete eight reps, the second time complete nine reps and the third time complete ten reps.

Target times for a range of half marathon goal times are:

Goal Time1km Split
1:20hr3:42 – 3:52
1:25hr3:57 – 4:07
1:30hr4:11 – 4:21
1:35hr4:25 – 4:35
1:40hr4:39 – 4:49
1:45hr4:54 – 5:04
1:50hr5:08 – 5:18
1:55hr5:22 – 5:32
2:00hr5:36 – 5:46
2:05hr5:50 – 6:00
2:10hr6:05 – 6:15
2:15hr6:19 – 6:29

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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Download the Garmin (.FIT) files for this workout for FREE

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