Exercise of the Week: Particular Ks

Each week, runners from Boulder to Budapest and all over the place in between head to the observe in the hunt for velocity. Exercises consisting of repeats ranging anyplace from 200 meters to 2 miles are commonplace amongst elite athletes and age-group runners alike. Most of the time, nevertheless, these periods comply with a predictably bland format: 10 x 400 meters at 85 seconds per lap, 6 x 800 meters at 3:00, Three x 1 mile at 7:30, and so forth. You get the image.

Don’t get me improper, these normal observe periods are all nice exercises, however they’re fairly monotonous, and as a rule they’re not very race-specific, both, as many age-groupers head to the observe and begin hammering out intervals as exhausting as they’ll from the get-go.

One in all my favourite, not-so-boring exercises is repeat kilometers, or “Ks” in runner-speak. Relying on the coaching focus of the athlete and the place she or he is at within the coaching cycle, Ks can take many various types and obtain quite a lot of totally different ends by manipulating paces, the variety of repetitions and the restoration intervals in between.

Discover a place for one of many following 4 exercises in your coaching program:

Cruise Ks

A detailed cousin of the tempo run, cruise intervals are basically a sustained effort damaged into smaller chunks with a brief restoration interval between repetitions. A bunch of 1 thousand meter reps (2-1/2 laps of the observe) are a good way to get in some lactate threshold work with out completely destroying your self. Cruise intervals are an efficient early-season energy exercise for 5K-10Okay runners and a very good different to the tempo run for half marathoners and marathoners. A pattern cruise interval exercise utilizing Ks is 10 x 1K @ half-marathon tempo (or a contact quicker) with 30-60 seconds restoration between reps.

Race-Tempo Ks

Precisely because the title implies, these Ks are runs at objective race-pace with 1:00 restoration between reps. It is a nice exercise to run about 10 days out from a objective 5K or 10Okay to provide the confidence that you simply’re able to roll on race day. An instance of a race-specific exercise utilizing Ks is 5 x 1K @ 5K race tempo with 1:00 restoration between reps, or Eight x 1K at 10Okay race tempo with 1:00 restoration between reps.

Alternating Ks

These Ks will maintain you in your toes! Performing a session of 1-kilometer repeats alternating between two to to a few totally different paces is a superb (and enjoyable!) option to stress a couple of methods in the identical exercise. For instance, fairly than doing a normal session of Eight x 1K @ 10Okay tempo with 2:00 restoration between reps (nonetheless an incredible exercise!), carry out Eight x 1K, alternating between 5K tempo and half marathon tempo with 2 to three minutes restoration after the 5K-pace intervals and 1 to 2 minutes after the half-marathon-pace efforts. Or, strive three to 4 units of three x 1K with the primary rep at half-marathon tempo (adopted by 1:00 restoration), the second at 10Okay tempo (2:00 restoration), and the final at 5K tempo, adopted by 3-Four minutes restoration. For marathoners and half marathoners, 12-16  x 1K alternating between marathon tempo and half-marathon tempo with a brief relaxation (30-60 seconds) between reps is a good way to enhance your fatigue resistance and in addition develop a greater sense of race rhythm.

Sit-n-Kick Ks

Maybe my favourite variation of 1-kilometer repeats, sit-n-kick Ks are designed for 5K and 10Okay runners to be able to assist enhance their ending kick on the finish of races. Take a normal set of repeat Ks, say 5 x 1K at 5K tempo, and run the primary 800 meters (2 laps of the observe) at 5K race tempo earlier than altering gears for the ultimate half lap and kicking dwelling the ultimate 200 meters. Or, for 10Okay runners doing 8-10 x 1K, run 600 meters at 10Okay tempo and kick exhausting over the ultimate 400. If you happen to would usually take 2:00 relaxation between reps when operating a exercise of 1K reps at a constant tempo, add one other 30 to 60 seconds should you add the gear-changing aspect into the combination.

Initially revealed on July 8, 2015. Up to date on October 17, 2018.

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