Race-pace 1Ks quality

45-minute readiness

Time~49m

Distance9.0 km

DifficultyModerate

Route: Run quality sessions on the FLATTEST route you have. Your routes now average ~14 m of climb per km — nearly three times your historical average — and goal pace on that terrain is a different, much harder session than the one written.

Calibrated by your 5K best effort (23:55 on 08-27, measured by Strava): threshold 5:03–5:15 · 1K reps 4:40–4:50 · 400s 4:22–4:35 /km — trust these over the printed bands.

Ground you knowwithin reach of 9.0 km

9.3 km · hilly, 22 m/km

steepest descent −42 m in km 9 · run once · best 5:57/km

9.4 km · steep, 28 m/km

steepest descent −23 m in km 7 · run once · best 6:02/km

8.0 km · rolling, 12 m/km

steepest descent −10 m in km 1 · run once · best 5:46/km

11.5 km · rolling, 10 m/km

steepest descent −26 m in km 10 · run once · best 5:30/km

Instructions

Warm-up

11.5 km easy warm-up6:10–6:45 /km

Intervals × 5

21 km race-pace rep4:25–4:30 /km

3300 m easy jog

Cooldown

41 km easy cool-down6:15–6:50 /km