Favorite Workout: 5 x 1k Progression Repeats
by GRP Trail Runner Elena Horton
There’s a special kind of satisfaction that comes from a workout with both intensity and rhythm. The kind where you’re not overly anxious about being in pain the whole time, but you’re not chilling either - you’re pushing yourself with honed control. For me, that’s the 5 x 1K progression session.
This one’s become a staple for me in recent years. I can always count on it to get my speedy legs going while in a rut or build confidence when in the midst of training. It’s just five intervals, but don’t let the simplicity fool you. Each one gets faster by about 5 seconds per mile pace, starting just slower than your current 5K pace and finishing just faster than it. It’s structured, smooth, and the right level of hard in the best way.
I like to do this on a track, road, or even the treadmill - anywhere I can stay steady with splits and feel smooth. After a warm-up jog (15–20 minutes), I feel out how my body is responding with the first rep. If it felt too easy, I may bump my pace goal for the next one by 10 secs/mile instead of 5, or I might stay right where I am. Recovery between reps is short but flexible - I typically stick to 1 minute of easy jogging, but you can extend to 90s or 2 mins as you get the hang of it. It should be just enough to get your heart rate back down without being so much that you feel entirely fresh.
Here’s what the progression might look like if your current 5K pace is around 7:00/mile (~4:20/km):
Rep 1: 7:10/mile pace (~4:27/km)
Rep 2: 7:05/mile pace (~4:24/km)
Rep 3: 7:00/mile pace (~4:20/km)
Rep 4: 6:55/mile pace (~4:17/km)
Rep 5: 6:50/mile pace (~4:14/km)
The goal is not to hammer the last one blindly. You’re dialing in pace control and learning to access faster gears smoothly, not by force. That first rep should feel comfortable. Second one - still under control. Third - familiar, like settling into race pace. By the last two, you’re working, but it’s a manageable grind. Fast, but composed.
What I love about this workout is the confidence it builds. It forces patience early and presence throughout. You learn to run by feel, to trust your gears, and to close strong without overreaching. It’s the perfect blend of pacing practice, aerobic strength, and race-readiness.
I use this session all year. In a base-building phase, it reconnects me with turnover. Mid-season, it fine-tunes my pacing instincts. Closer to racing, I might throw it in for a fun confidence boosting speed session. There’s nothing flashy about 5 x 1k, but when you do them right, they can go a long way. Give it a try and I hope you (mostly) enjoy them!