This Friday, get inspired by 2016 U.S. Olympian Colleen Quigley and take your running back to the basics with some classic kilometre repeats. Earlier this week, Track All-Access shared one of Quigley’s recent sessions from Boulder, Colo., where she tackled a tough 10 x 1K workout at 1,645 metres of elevation.
The five-time U.S. national team member clocked some seriously consistent splits. It’s the perfect no-frills workout that’s simple, effective and doable whether you’re training on the road, track, trails or even the treadmill.
The workout:
- 10 x 1 km with 75 seconds of rest between each rep
Start with a 15-minute easy run for warmup, followed by dynamic drills and strides, focusing on form and turnover.
Begin the session running just faster than your 10K pace; gradually increase your speed with each rep until you reach your 5K pace. Conclude the session with a 15-minute easy jog for a cooldown.
How to do Colleen Quigley-style fast braids
Quigley’s splits:
3:29
3:30
3:27
3:26
3:26
3:25
3:28
3:27
3:25
3:24
(That’s roughly 17:15 for a 5K–at altitude!)
In an era where pro workouts can feel overly complex or intimidating, Quigley’s session is a great reminder than simple still works. Whether you’re new to workouts or need to reset your routine, kilometre repeats are a tried-and-true way to build endurance and speed, and to stay focused.
Who is Colleen Quigley?
The 32-year-old from St. Louis, Mo., is best known for her steeplechase career, competing in the 3,000m steeplechase at the 2016 Rio Olympics and sparking the #fastbraidfriday trend with her signature race-day braids. Nicknamed “Steeple Squiggs,” she’s now entering a new chapter as the founder of Meridia, a Boulder-based all-women’s pro track club.
