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Lunch Crunch
1,000-Meter Running Repeats
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A set of 1,000-meter (1k) repeats at the track or on a measured loop. The 1k distance is one of the best for learning a sense of pace for 5 and 10k road races.
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For: Runners, Walkers, Multisport.
Time: 50 minutes.
Description: A set of 1,000-meter (1k) repeats at the track or on a measured loop. The 1k distance is one of the best for learning a sense of pace for 5 and 10k road races.
Equipment needed: Running Attire.
If you’re planning on doing an event, say a road race or walking event, you’ll want to do some higher intensity race-pace type workouts to get your body used to going fast. Interval training is one of the best ways to do this type of training. Intervals are repeated hard efforts followed by periods of rest and the 1,000-meter distance is ideal in that it is long enough for you to get a sense of pace without being so long that your afternoon is spent in a training-induced stupor.
Find a track near the office. If it is a 10-minute jog or walk, then use the commute time as your warm-up and cool-down. If there is no track, mark off a .6 mile loop or stretch of road, using your car odometer.
The workout:
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The standard 10 to 15 minute warm-up, gradually increasing your pace.
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At the track, do six 200-meter (1/2 lap) gradual build-ups of speed, starting from a walk and ending at a pace that is slightly faster than your anticipated pace for the intervals. Jog 200 meters between each build-up.
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Run or walk 1,000 meters (2.5 laps) at a pace that elicits a heart rate that is 80 to 90% of your maximum heart rate (RPE=6–7, out of 10). Walk easily for 200 meters for recovery.
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Repeat the sequence until you have been doing 1,000’s for about 25 minutes. Depending on your speed, you will probably do between three and six.
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Cool down with an easy jog/walk for 10 minutes. Include some stretching of your hamstrings, low back, calves, and quads.
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