Easier version
default
IntervalsRPE 7.6Hard★★★★★
THE CUTDOWN KILOMETER (LONG)
Multiple 1000m repeats with progressively faster pacing on each repeat - ultimate pacing discipline test.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Develop pacing precision, build mental toughness through progressive effort, and improve ability to run fast when fatigued.
Workout Overview
Duration
1h 25m
Distance
14km
Intensity
7.6/10
Target Race
5K
Terrain
track
Difficulty
★★★★★
Tags
cutdownprogressive1000mpacingtrack
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 17
19% of workout
1000m Marathon pace
Training ZoneSteady
Effort Level
5/10
Duration5m 13s
* Estimated at 5:05/km pace for steady effort
“Marathon pace effort”
Segment 2 of 17
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 3 of 17
3% of workout
1000m Half marathon pace
Training ZoneSteady
Effort Level
6/10
Duration5m 13s
* Estimated at 5:05/km pace for steady effort
“Half marathon pace effort”
Segment 4 of 17
7% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 5 of 17
3% of workout
1000m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration4m 23s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 6 of 17
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 7 of 17
3% of workout
1000m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration4m 23s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 8 of 17
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 9 of 17
3% of workout
1000m 10K pace
Training ZoneThreshold
Effort Level
8/10
Duration4m 23s
* Estimated at 4:17/km pace for threshold effort
“10K pace effort”
Segment 10 of 17
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 11 of 17
3% of workout
1000m 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“5K pace effort”
Segment 12 of 17
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 13 of 17
3% of workout
1000m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“3K pace effort”
Segment 14 of 17
5% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m 30s
“Easy recovery”
Segment 15 of 17
3% of workout
1000m 3K pace
Training ZoneVO2 Max
Effort Level
9/10
Duration4m 6s
* Estimated at 4:00/km pace for vo2 max effort
“3K pace effort”
Segment 16 of 17
5% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 17 of 17
13% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:18
Training Purpose
Develop pacing precision, build mental toughness through progressive effort, and improve ability to run fast when fatigued.
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
The Cutdown Kilometer
Multiple 1000m repeats with progressively faster pacing on each repeat - ultimate pacing discipline test.
The Cutdown Kilometer
Repeat 1x: Multiple 1000m repeats with progressively faster pacing on each repeat - ultimate pacing discipline test.
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.