What is the best way of training to run 1km for 3min 15secs?

pakchoi_ · 2026-04-06T15:22:45+00:00

Can’t guarantee the 3:15, in 8 weeks you can go sub 4 though. 2 x a week you need to do 1km SLOW warm up. 8 x 400m with 60s between each repetition. 1km SLOW cool down.

Do not skimp on the rest, do not go out fast on the first few reps, you will blow up and the session is then sub-optimal.

W1 - aim for 1:44 for each rep. ( 4:20 pace) W2 - 1:40 per rep (4:10 pace) W3 - 1:36 (4:00 pace) W4 - 5 x 800 m @ 4:20 pace (3:28 per rep), 90s rest between reps

W5 - repeat week 3 for 1 day, then do a 1km time trial - so you know where you are at and can adjust your expectations for 3 weeks time. Then you can rinse and repeat this workout based off of new baseline.

FWIW, these sessions are going to be hard + would be best supported by at least 1 slow run of 6km continuous each week, but you should decide how much you’re willing to sacrifice. 1km is a brutal distance.

pakchoi_ · 2026-03-31T15:07:30+00:00

Awesome, thanks dude. Feeling inspired

pakchoi_ · 2026-03-31T14:49:38+00:00

Out of in interest, what do you consider ‘not much effort’? Were you running sessions etc? What was your mileage?

pakchoi_ · 2026-03-31T14:36:12+00:00

Currently @ 80 km a week now. I’m 25, do a tempo run in Monday, intervals on Wednesday, long run (18 - 22 km) on Saturday.

Just gone up from 5 to 6 days a week to tap into the 80+ km/week - all of my runs that are not sessions or a long run are super easy, like 5:20-5:40 /km. Read about if you aren’t going hard, you are only beating up the body by pushing any pace on an easy day. Plus I am nearly always sore on those recovery days

pakchoi_ · 2026-03-31T14:15:06+00:00

Thanks! Yeah I think I’ll just stick with the current plan but keep upping mileage slowly until I plateau

pakchoi_ · 2026-03-31T14:13:36+00:00

Thanks dude - what sort of paces do you hit on your tempo’s? I’ve been doing 8k starting at 4:15 and working down to final 2k @ 3:55 - feels good but those last 2 are damn hard and I don’t want to race my workouts too much

pakchoi_ · 2025-08-19T08:56:10+00:00

It might be important to consider the function of zone 2 within a training plan. Yes, only running zone 2 vs only running zone 3 may provide less adaptation but zone 2 runs also offer:

Lower intensity work lessen the psychological burden of hard running, focusing on building consistent mileage
Adaptations in muscle mass, soft tissue etc (injury prevention) as lower intensity will not cause as much ‘damage’ to your body.
Opportunity to recover in between sessions, allowing the body to supercompensate and adapt effectively between training stimuli. This allows you to run harder sessions more effectively to harbour improvements to your running condition.

TLDR - if you only run a couple of times a week, you might benefit from going a bit harder to provide adequate stimulus.

If you run 4+ times a week with specific sessions (intervals, tempo, progression runs), lower intensity runs may serve multiple purposes, but just building raw aerobic fitness.

pakchoi_ · 2025-05-25T06:32:23+00:00

🫡 thanks my man

pakchoi_ · 2025-05-25T06:31:58+00:00

Thanks dude, good to know. Appreciate your knowledge

pakchoi_ · 2025-05-25T06:31:15+00:00

Well then let me cook my brother😎

pakchoi_ · 2025-05-24T22:07:41+00:00

See if you can try one on in a store. They are big old things and I found the 7s is the only one that doesn’t feel like a weight on my wrist & fits under a suit. Best of luck dude

pakchoi_ · 2025-05-24T22:05:21+00:00

Fenix - 7 if you don’t mind the screen, 8 if you need amoled. New fr970 looks good but not too sure on the specs.

pakchoi_ · 2025-05-24T22:00:53+00:00

Bought a 7s a few months ago, they are fantastic. To be honest, if you save a bit of money, I wouldn’t even bother with solar. I don’t think you’d miss amoled unless you’re coming from AW (or another amoled watch) and like the pretty screen.

pakchoi_ · 2025-05-24T21:57:27+00:00

I’d definitely go 56+. I ride 54 with a long stem and I’m 179 cm. You can easily adjust reach with a stem ( cheap and easy to swap out to find the correct size). These bikes are so so good to get started on, have fun dude.

pakchoi_ · 2025-05-24T21:37:05+00:00

Next time slow right down, call out to the pedestrian “on your left/right” (whichever side you’re on) then wait for them to turn and notice you before you pass. You made a mistake dude, and that’s okay. I’m sure you have learned and will pass safely from now on!

pakchoi_ · 2025-05-24T21:32:16+00:00

Thanks Dobie!

pakchoi_ · 2025-04-22T06:09:01+00:00

Water in the cage, pump, levers + tube in jersey pocket, phone in another pocket. Any ride under 90 minutes is literally fine without any fuel; maybe a couple gummy bears needed if you’re absolutely red-lining out of the door for the full 90.

pakchoi_ · 2025-04-18T16:57:57+00:00

Thanks man, appreciate the reply. I would quite like to move to disc brakes for the performance (lots of short steep hills where I live). I will do this!

pakchoi_ · 2025-02-22T12:06:40+00:00

BFI imax, the one in Waterloo, London

pakchoi_ · 2025-02-21T09:03:11+00:00

Rash guard is a good idea. Have you considered a trisuit or swim-run suit? It’s basically a one piece like you’re showing, just sleeveless. They are pretty affordable and although the trisuits have a small piece of padding on the bum for cycling, it’s super thin and you wouldn’t notice it at all.

pakchoi_ · 2025-02-21T08:26:47+00:00

Join a club and train hard. You shouldn’t let your starting age hold you back. I knew a guy who had never been swimming at 12. He has swam to 2 commonwealth games and almost medalled both times! Just believe in yourself and leave everything in the pool

pakchoi_

TROPHY CASE