Try 1K Repeats to Increase Lactate Threshold

1 min read

winded runner taking a rest

One kilometer repeats are some of the most grueling workouts you’ll ever do. They’re not short like 200s and 400s but they’re also not that long, so you’re going close to full throttle the entire time. They’re great for increasing lactate threshold as well as preparing you psychologically for the speed you’re going to encounter in a race setting.

For this workout you should do at least two kilometers more than your target race distance. For example, if you’re running a 10K and your goal is to finish in under 35 minutes, but you’re currently running it in 37 minutes, you’ll want to do at least 12 repeats.

In week one, run your first kilometer a few minutes slower than race pace, so let’s say 4:00, or a 40-minute 10K pace. For each kilometer, increase the pace by about 2 seconds — this way by the 12th repeat you’re running at 3:38 pace, which is about a 36:19 10K.

Each week, increase the pace ever so slightly so that by about a week before your race you’re doing your final kilometer significantly faster than your intended race pace. So, for our example, the final 3 kilometers will look something like 3:27, 3:25 and 3:23, respectively.

One kilometer repeats combined with some shorter distance speed workouts will get you comfortable running fast in a very short time. The first couple of times you do this workout you might not be able to finish because it’s so grueling. But if you dig deep, you’ll soon be shaving seconds off your times each week.

Take the next step in your training regimen: Try any BRL Sports supplement risk-free! If our natural nutritional products aren’t the best you’ve ever used, simply return your purchase for a 100% refund — no questions asked!

Also in Inspiration & Perspiration

Joe Barr
3 Ways to Go From Empty to Fully Charged

3 min read

Team nutritionist Jillian Mooney reveals how Ultra Cyclist World Champion Joe Barr recovers after a hectic competition schedule.
Read More
male swimmer competing in triathlon
Training For Your First Triathlon

2 min read

All serious endurance athletes aspire to complete in an ironman race. Sticking to goals and a manageable training schedule will help get you to the finish line.
Read More
game day party
Healthy Hacks For Super Bowl Snacks

2 min read

Who doesn't love a great Super Bowl spread? But if you want to you avoid a Monday morning food and alcohol hangover, up your game with these healthier options.
Read More

Get the Inside Scoop