Interval Sessions
Distance
Threshold

Classic Kilometer Repeats

Medium
What do the zones and paces mean? Learn more

About this session

Six kilometer reps at 10K pace with short jog recoveries. Perhaps the most useful session in distance running.

Session structure

  1. Warm-up2 km warm-up at easy pace
  2. Main set6 × 1 km at 10K pace with 400 m easy jog recovery
  3. Cool-down1,500 m cool-down at easy pace
  1. 12 km warm-up at easy pace
  2. 21 km at 10K pace
  3. 3400 m at easy jog
  4. 41 km at 10K pace
  5. 5400 m at easy jog
  6. 61 km at 10K pace
  7. 7400 m at easy jog
  8. 81 km at 10K pace
  9. 9400 m at easy jog
  10. 101 km at 10K pace
  11. 11400 m at easy jog
  12. 121 km at 10K pace
  13. 131,500 m cool-down at easy pace