1km Competition - 2021

There are a number of ways to train for 1km, but first it might be a good idea to run 1km a couple of times to get used to the distance and aim for a consistent pace.

Interval training is one straight forward method, where the distance is broken into parts where you can train your body to run each part slightly faster than the whole distance. Eventually your body will adapt and be able to run the whole distance faster.

Example training plan

Day 1: Run 3 x  300 with 60 second recovery (between each 300m). After completing all 3 runs have a 5 minute recovery before running the set a second time.
Sunday: If your pace was consistent between sets you might try a 50 seconds recovery.
Monday: Rest day
Tuesday: Train again
Wednesday: Run your 1km TT

If you find you are fully recovered before 60 seconds or it's not hard enough, just reduce the recovery time by 5 or 10 seconds until you get towards 30 seconds, don't go under this time.

An alternative to running 300m is to run for a set time. Divide your last 1km result by three and use that instead.

Don't run 1km to beat your 1km time on a training day and don't run every day, your body needs some time to recover.

Please contact your coach for a more specific plan.

You may like to share your run with WPH on Strava (a FREE App for your mobile, which also connects with most GPS running watches).

Sign up at www.strava.com

Important: Change Privacy Settings

Default settings allow anyone to look up athletes by name and see when and where they are running.

* In Settings->Privacy, set "Where you appear" to "Followers" and (not everyone) for all 4 settings. (Otherwise anyone on the internet could see where you run)

* Also within settings, set "Privacy Zones" to hide runs near your house (e.g. within 400m)

* For privacy parents/carers of younger athletes can send a screen picture of their athlete's run to jeremy@1pad.uk

* The WPH private group on Strava is only suitable for event squads (e.g. Endurance, not Foundation or FUNdamentals). Athletes under 18 must also have their parent/carers permission.

Training Session 1

- Warm up + Drill
- Run 3 x  300m with 60 second recovery (between each 300m). After completing all 3 runs have a 5 minute recovery before running the set a second time - if you can.
- Cool down and Stretch

If you find you are fully recovered before 60 seconds or it's not hard enough, just reduce the recovery time by 5 or 10 seconds until you get towards 30 seconds, don't go under this time for now.

An alternative to running 300m is to run for a set time. Divide your last 1km result by three and use that instead. Don't worry if it's not exact!

Do this once or twice in the week if you can and don't forget you can also join our Strength and conditioning sessions on zoom.

I can log any of your training runs, just send me a picture of your GPS watch or Strava screen. If you have another 1km Attempt, log that on the WPH website also.

Training Session 2

After running session one a few times, you are ready for a rolling recovery, which means to have a very easy jog between the harder pasrts of the session. Do not walk on the recoveries, jog, even it's it's no faster than walking.

- Run 3 x  2 mins with 1 min easy jog "recovery" between each part. (e.g. run 3 mins, 1m easy, run 3 mins, 1m easy, run 3 mins). The 2 min runs should be as fast as your 1km pace or slightly more when you feel ready.

The way to do this with a GPS watch (or phone with Strava) is to use the intervals feature. Otherwise to make it super easy, set it to buzz, beep or update every 1 min, so the runner can count 2 mins, then 1 min and so on.

Have a 5 minute standing recovery and run the set a second time.

Good luck, don't forget the warn up and cool down, Jeremy.