Speed training: 1000m repeats and new PBs!

Speed training: 1000m repeats and new PBs!

My weekly speed training session was courtesy of the lovely Waverley Harriers. There was a strong turnout on a lovely Tuesday evening, and I am very pleased with how the session went.

Following a warm-up, the protocol was:

  • 5 x 1000m
  • 2 minute rest period between each run

This meant shorter runs with a shorter rest period compared to the previous week’s 1200m session.

Interestingly, most people seemed to cut the rest periods short, starting the next interval once they had completed walking to the start point again. I was taking the line of sticking to the protocol pretty rigorously, as I feel it is the best fit for my ‘get faster at 5k’ goal.

It was good to see first-timer Monica visiting us from the local FitStuff running group, with her goal being to get faster at parkrun. The more the merrier!

I felt strong during this session, and clearly went off waaaaaay too fast, as my splits show:

  • Split 1: 3:28 km/h
  • Split 2: 3:43 km/h
  • Split 3: 3:54 km/h
  • Split 4: 4:07 km/h
  • Split 5: 3:55 km/h

Ideally, each split should be run at a consistent pace, and this did not happen. You can also see where I deliberately dialled it back on Split 4 to save energy for the end.

That said, I felt strong, and I set new half mile and 1 km PBs during that first split! That’s a great feeling.


Plenty of work still to do, especially around pacing, but my confidence on getting my 5k times down has certainly grown.

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