Workout of the Week: 074 – Killer K-Reps #2

A massive thank you to all of those who have touched-base to let us know they both loved and hated the first of our Killer K-Reps! Here comes number 2 in our series of body weight exercises meet K-reps. 

Killer K-reps 2


Killer K-Reps #2

5x 1k @ Your 10k Race Pace

w/ 10 squats, 10 squat jumps & 10 press ups immediately before each rep

90 seconds active/jog recovery after each rep

Terrain: Flat, measurable pathway.

The squat jumps are going to spike up the intensity of the workout before each rep, meaning your cardiovascular system is going to have to work extra hard to find your rhythm when out on the run.

So, be conservative with that early pace particularly with the first couple of K-reps.


Once again we’re aiming to pre-fatigue your body and see how you get on with flushing out that fatigue while you run at a good (but not crazy) pace. And we’re trying to get you stronger through these bodyweight exercises.

The squat jumps are great exercises because not only do they mimic the triple extension nature of running (ankles, knees and hips all working) they require a pretty massive amount of explosive power.


It’s important that you maintain that good squat technique that we talked about last week. Be conservative with the pace in the first couple of reps. And feel free to take this workout to the trails if you’d rather treat the 1k reps as a 3-5-minute fartlek effort and just judge the pace by feel.


By Hayden Shearman 

I often talk about how we all can become world class movers at our given running speeds. Sure, we may not be as fast as Bolt or Kipchoge, but we can still be expert at moving our own bodies at our own speeds.

Recently I had the privilege of getting some 1:1 athletics coaching from one of the best in the business in New Zealand, Terry Lomax (who’s high jumper, Hamish Kerr, just broke the NZ high jump record at the weekend clearing 2.31m!). We went through the basics of shot put, high jump and triple jump in order to give me some more experience for when I’m commentating live events for Athletics NZ and Sky Sport. One of the key takeaways from this coaching was Terry’s very keen eye for the little movements I was making. One small tweak in my hip position or elbow height or knee angle made a huge difference to the end result of the jump or the throw.

As runners we tend to overlook the importance of moving well. But if you’re going to be doing something every day, and making thousands of repetitive movements as we do so, we may as well spend some time to get those movements dialled in.

The end result by focusing on moving well when we run should hopefully help us get faster, get injured less and ultimately give us a process to focus on that will get us through those tough times when we are racing or working out.

So, take the time this week to think about your movements throughout your typical training week. What are you like when you’re warming up? What about when you’re going all-out in a workout? Or towards the end of a long run? Are you running with good technique throughout? What cues can you use to keep yourself in the right positions?

This is where a coach can come in handy and you can also use a smart phone or tablet to film your running in slow motion and analyse your movements this way. Plus, we have several Audio Coach sessions that you can put on your smart phone or MP3 player and they will help you improve your technique in various settings (e.g. speed, marathons, hills, general and so on). Check it out here: