Improving your speed over 1km can dramatically increase your speed over longer distances. Take the RW 1km Challenge, follow our training programme and let us know how you fare.
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Week 1 | REST | 15min easy; 2x400m with 1min rest between; 10min Recovery | 30min running; 10min recovery, 10min easy, 10min tempo | 10min easy; 5x200m with 30sec recovery; 15min recovery | REST | 30min easy running | 45min easy running |
| Week 2 | REST | 15min easy; 3x400m with 1min rest between; 10min recovery | 35min running; 10min recovery, 150min easy, 10min tempo | 10min easy; 6x200m with 30sec recovery; 15min easy | REST | 35min easy running | 45min easy running |
| Week 3 | REST | 15min easy; 4x400m with 1min rest between; 10min recovery | 40min running; 20min recovery, 10min easy, 10min tempo | 15min easy; 7x200m with 30sec recovery; 15min easy | REST | 40min easy running | 45min easy running |
| Week 4 | REST | 10min easy; 2x400m with 1min rest between; 10min recovery | 20min easy running | 15min easy; 2x200m with 30sec recovery; 15min easy | REST | 15min easy running with 5 x 1min builds | 15min easy running with 5 x 30sec builds + 1KM TT |
How to use the Programme:
It is important that you select an appropriate goal for your current level so do a 1km Time Trial (TT) before starting the programme. Ensure a proper warm up of 10-15min easy running with 5x30sec builds.
Once you have a marker and you know what you want to run then you can use the running paces from the appropriate training column.
| Training Type | 3:00 | 3:30 | 4:00 | 4:30 | 5:00 |
| Recovery Run | 5:00-5:25/km | 5:25-5:50/km | 5:50-6:10/km | 6:10-6:30/km | 6:25-6:50/km |
| Long Run | 4:30-4:50/km | 4:55-5:15/km | 5:20-5:40/km | 5:30-5:55/km | 5:55-6:30/km |
| Easy Running | 4:25-4:40/km | 4:50-5:00/km | 5:00-5:20/km | 4:50-5:05/km | 5:50-6:15/km |
| Tempo | 3:30-3:40/km | 3:50-4:00/km | 4:35-4:45/km | 5:00-5:10/km | 5:20-5:30/km |
| 400m | 1:08-1:10 | 1:20-1:23 | 1:31-1:36 | 1:43-1:48/km | 1:53-1:58/km |
| 200m | 32sec-35sec | 37sec-40sec | 42sec-45sec | 48sec-50sec | 53sec-56sec |
Download the 1km Challenge Training Programme
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