1 kilometer is the same as 2.5 laps around the track or 0.62 miles (aim for 0.60 miles for an easier number). You can do this workout on the track or on a flatter stretch of road or paved path. 6-8 x 1K at 10K race effort, with 2 minutes of easy jogging in between.This is a great workout for runners who want to run faster at longer distances such as the 10K, half marathon, and even marathon.
The longer repeats train you to hold a faster pace for further, while the short recovery intervals allow you to run an overall higher volume at this pace than you could during a continuous training run. This workout features more kilometer repeats at 10K race pace in order to build your speed endurance. Fewer and faster workouts will build your top-end speed, while more repeats will improve your ability to sustain speed over a longer distance. Much like mile repeats, kilometer repeats can be adapted for a variety of workouts: fewer repeats at 5K race pace or faster, or more repeats at a slightly slower but still demanding pace.
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