In this week's episode, Kevin Coffey guides listeners through an essential threshold workout known as one- kilometer repeats.

This popular workout among runners is versatile and can be performed in various locations, including tracks, grass fields, or even mapped out around your home.

Kevin explains how the workout can be tailored based on where you are in your training cycle, with different recovery times and paces for beginners and seasoned runners alike.

From enhancing your endurance to getting comfortable with goal race paces, this episode is packed with insights to help you achieve your race goals.

Tune in to get detailed instructions on executing the workout effectively and tips on choosing the right location for consistent pacing.

In this episode of "The Weekly Workout," Kevin Coffey introduces a fartlek workout specifically designed for transitioning out of the cold, layered winter months into warmer weather. Kevin emphasizes how the change in weather conditions allows for faster paces and a more enjoyable running experience. The workout consists of three segments:

1. Two intervals of five minutes at a 10K race pace with one-minute recoveries.
2. Three intervals of three minutes at a 5K race pace with one-minute recoveries.
3. Five intervals of one minute at a pace slightly faster than a 5K race pace, also with one-minute recoveries.

Kevin provides detailed guidance on how to execute each segment based on individual fitness levels and recent training experience. He stresses the importance of pacing and exhorts listeners to adjust their efforts according to how their bodies feel during the workout. Kevin signs off by encouraging everyone to stay motivated and work towards their fitness goals.