The 1Km Challenge Training Programme


Runners World |

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, 15min 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 5:20-5:40/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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