Running
1 km Pure Speed Microcycle
Short sharpening block focused on speed reserve. Six weeks, 4 to 5 runs a week.
- Distance
- 1 km
- Length
- 6 weeks
- Runs per week
- 4–5
- Level
- Advanced
- Goal
- Time goal
Who it's for
You run most days and are used to structured workouts. It is built around a specific 1 km time you want to hit.
How the weeks work
It runs for six weeks with 4 to 5 runs in each.
If life gets in the way you can stretch it to 8 weeks, or tighten it to 6 if you are already fit.
The last 5 days are a taper: less running, a little intensity, so you start the race fresh.
- Hill sprints of 8 to 10 seconds up something steep, walking back down to recover fully.
- Intervals: repeats a little faster than race pace, with easy jogging in between.
- Easy runs make up most of the week. Keep them slow enough to talk in full sentences.
Setting your paces
Start with a 600 m time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Protect the key sessions. The easy running around them can move.
- Compare each benchmark with the last one and adjust your paces, up or down.
- Keep strides in the week even when you are tired; they are what keep you sharp.
