6 x 1000 m VO2max Repeats
Six 1000 m repeats at 5k pace with two and a half minute jogs, a solid VO2max workout for runners preparing for 5k to 10k races.
- Duration
- 1 h 11 minestimated
- Distance
- 13.9 kmestimated
- Effort
- 95
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 5k pace, even splits | 1000 m | 105-108% threshold pace92-98% HRmax104-107% FTP |
| 3.2 | RecoveryRecovery Easy jog | 2:30 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Kilometer repeats are a common measure of fitness for distance runners. This session has six of them at about 5k pace with two and a half minutes of easy jogging between them. Each repeat lasts three to five minutes for many runners, right in the range that develops VO2max.
With six kilometers at 5k pace, the session is demanding but repeatable within a training block. It improves aerobic power and the ability to hold a hard pace when tired. Pace the first repeat a few seconds slower than your target and settle into even splits.
It suits intermediate runners who already handle 6 x 800 m. Use it every 7 to 10 days in the build phase. If the last repeats slow down a lot, run five next time. Advanced runners can shorten the jog to two minutes.
Tips
- Write down your splits to track progress across weeks.
- Keep the jog easy and continuous.
- Run on a track or a measured, flat road.
Good for5k10k
Season phaseBuild