The Take it to the Bridge Winter Speed Chall... - Bridge to 10K

Bridge to 10K

13,589 members • 18,309 posts

The Take it to the Bridge Winter Speed Challenge is GO!!! 🤩

roseabi
roseabiAdministrator

★ WEEK 2 POST is up now: healthunlocked.com/bridgeto...

Hi everyone!!!

Welcome to the first week of the TAKE IT TO THE BRIDGE WINTER SPEED CHALLENGE!!!

SAVE this post to get email updates, and Follow me to receive an email when I write a new post! You can always unfollow me later 😊 (Check in your settings to make sure you have these email alerts enabled)

There's still time to join - comment below! There’re 68 Challengers so far - can we make it past 70???

This Challenge will run for FOUR WEEKS, from Monday November 23rd to Sunday December 20th.

Here's what you do:

★ PICK YOUR DISTANCE: 1 MILE or 1 KM.

NB - only ONE Speed Challenge per person, and only one result per week please!!! 😘

★ WARM UP before you start!

I've posted a couple of videos at the bottom to give you some ideas about dynamic warm ups. Most of the movements in them can be done indoors so you can save your outside time for running. After the dynamic movements, finish your warm up with a jog for a km or so - you certainly want to get past that Toxic 10 before hitting your speed challenge!!

★ RUN your chosen distance AS FAST AS YOU CAN!!!

You do not need to run every week, just do whatever you can fit in.

★ YOUR FIRST RUN GIVES YOU YOUR BASELINE TIME

I will calculate the change (increase or decrease) in the speed of each of your subsequent runs, compared to your baseline. I will present this in seconds, and also as a percentage.

★ POST THE TIME IT TOOK YOU TO RUN YOUR CHOSEN DISTANCE (in min:sec) on my weekly posts in the comments!!!!!!!!!!!!!!!! Please note well: I WILL NOT LOOK AT YOUR TIMES ON STRAVA OR ANY OTHER WEBSITE, you must post them here on HealthUnlocked.

😊😊😊

I will POST WEEKLY (Monday) updates, to collect your results, and put all the results into the spreadsheet, which you can view here:

docs.google.com/spreadsheet...

PLEASE NOTE: I will update the results - please do not request access to the spreadsheet!

Good luck, and have fun!!!!

roseabi xxx

November 23rd, 2020

--

WARM UP VIDEOS

This woman's a bit annoying, but you can always have the sound off 😊 youtu.be/R6wTTxonPM0

This video has an arm warm-up, and a couple of running drills: youtu.be/dB5W4LZf0JU

258 Replies
oldest • newest
JoePhoto
JoePhotoGraduate10

I'm on it, please!😬😆

roseabi
roseabiAdministrator in reply to JoePhoto

Gotcha - welcome to the Challenge!!

JoePhoto
JoePhotoGraduate10 in reply to roseabi

👍😬😅

roseabi
roseabiAdministrator in reply to JoePhoto

It'll be fun xxx

Wbrig
WbrigGraduate10

7.06 over a km ...a record for me already!

roseabi
roseabiAdministrator in reply to Wbrig

Woohoo - awesome! And our first result 😊😊😊

nowster
nowster60minGraduate

I've just got back from doing it. I'll write up properly in C25K forum later. A glorious day but with a chilly wind. That was knackering! I started far too fast and faded at the end of the kilometre.

Garmin says: 4'50", with a peak pace of 3'36"/km, fading to 5'50"/km at the end.

Strava says: 4'48" based on the same data.

It's a personal record, beating my previous PR of 5'32".

Let's go with Garmin at 4'50" for 1km.

roseabi
roseabiAdministrator in reply to nowster

Fabulous!!!! Well done xxx

UpTheStanley
UpTheStanleyGraduate10 in reply to nowster

You may well have started too fast, as I always do, but I think you can ignore the "peak pace" if it's right at the start - my Garmin gave me a peak of 2'53"/k after about 20 secs this morning, against an average of 4'30" over my mile ... 2'53" is about 17 secs for 100m, and though I can probably do that once, I'd then have to lie down for an hour or so :-) , not run another 1500m!

nowster
nowster60minGraduate in reply to UpTheStanley

The peak was from the graphs in the app afterwards. There was a distinct wedge shape to the pace graph over the kilometre. I wasn't looking at the watch at the start, only towards the end to see how much distance I had left to cover. (I misjudged the distance, ran out of straight road and had to continue by running round a large roundabout.)

UpTheStanley
UpTheStanleyGraduate10 in reply to nowster

Yeah, I was talking about the graphs too .... the fastest instantaneous speed readout I saw on the watch during the run was 3'45" right at the start (I do sneak a look after about 50 paces in case I've gone mad) but I think it needs about 30 secs to settle after a start or an about turn

Imc50
Imc50Graduate10

Whoops I nearly missed the 🚌 on this one roseabi 🤫. If there's any spare seats for a little-un..... May I squeeze onboard, twas fun the last time out, and given the current climate any excuse to run is a good one in my I reckon 👍

Oh and the 1klm will be perfect 🤓

roseabi
roseabiAdministrator in reply to Imc50

Yay! Welcome to the posse - you are our 70th challenger! xx

Save the post for email updates!

Imc50
Imc50Graduate10 in reply to roseabi

Super stuff thanks roseabi trainers on and laced up I'll get a mark on the board tomorrow after what I thinks gonna be a slightly 🥶 nightshift 😬

roseabi
roseabiAdministrator in reply to Imc50

Eek! Hope it goes ok!!Enjoy your speedy 1km xx

Week7
Week7Graduate10

I'd love to give this a try if that's ok.Currently getting slower over 5k so hopefully it will give me a boost!

Either way it's time for an additional challenge!

roseabi
roseabiAdministrator in reply to Week7

Awesome - gotcha!

JonathanP
JonathanPGraduate10

Killed two birds with one stone this morning by doing the speed challenge as the 2nd km of my 5k, thus enabling a good warm-up and a lengthy warm-down. Had a bit of an upper hamstring twinge before I started so didn't push it too much, thus enabling plenty of room for improvement!😀 So my baseline is 5.28 - thanks roseabi.👍

roseabi
roseabiAdministrator in reply to JonathanP

Fantastic work!!Keep yourself aware of that hamstring xxx

Roxdog
RoxdogGraduate10 in reply to JonathanP

Watch that upper hamstring - I had an upper hamstring injury in late spring and although it's largely sorted out, it still niggles now and then. There are loads of useful exercises for it, but I expect you know about them.

JonathanP
JonathanPGraduate10 in reply to Roxdog

Thanks RD - I had something very similar this time last year and it stopped me running for 5 weeks, hence my caution. Yes still doing the exercises and targeted warm-up stretches!👍

Roxdog
RoxdogGraduate10 in reply to JonathanP

Stopped me for a similar period of time. Sitting for any length of time exacerbates it I find. I'm getting another physio appointment soon as it's impacting on my long runs.

JonathanP
JonathanPGraduate10 in reply to Roxdog

I hope that will be helpfulğŸ¤ž

Ethelbert
EthelbertGraduate10

Just done it, 6 minutes dead on, over half a minute faster than my previous PB for 1k :)

Oh, and my Spotify playlist came up trumps with Keep on Runnin' (by Y & T) coming on for that very kilometre!!

roseabi
roseabiAdministrator in reply to Ethelbert

Amazing!! Well done xxx

Ethelbert
EthelbertGraduate10 in reply to roseabi

Thanks - amazing is about right, as I was actually somewhat amazed!

roseabi
roseabiAdministrator in reply to Ethelbert

Keep on running 😊😊😊

Catwise
CatwiseGraduate10

7.00 for 1 km.

roseabi
roseabiAdministrator in reply to Catwise

Well done!!

Cowladyrunning
CowladyrunningGraduate10

😊 great.... I'm hoping to run tomorrow 👍

Cowladyrunning
CowladyrunningGraduate10 in reply to Cowladyrunning

roseabi I did 5.13, which was a surprise. I may be the only member to go backwards over the 4 weeks 😂

roseabi
roseabiAdministrator in reply to Cowladyrunning

Great stuff!!!

coggerjogger
coggerjoggerGraduate10 in reply to Cowladyrunning

wow, Those Welsh hills have certainly been doing the trick. Well done.😋

Cowladyrunning
CowladyrunningGraduate10 in reply to coggerjogger

Thank you!!

Dexy5
Dexy5Graduate10 in reply to Cowladyrunning

I doubt it cowladyrunning. 😂😂

TailChaser
TailChaserGraduate10 in reply to Dexy5

Took the words out of my mouth Dexy!

Cantstopmenow
CantstopmenowGraduate10

Can I join too please? X

roseabi
roseabiAdministrator in reply to Cantstopmenow

Absolutely xxx

BrianUK
BrianUKGraduate10

I’d like to post 4.05 as the last km in my 5k run yesterday, roseabi. Does the 1k have to be run over the same course each time?

roseabi
roseabiAdministrator in reply to BrianUK

It would be very sensible to run the same course each time if you can - otherwise you cannot properly compare your results. If it's not possible you should try and run as similar a course as possible xxGreat result, well done!!!

BrianUK
BrianUKGraduate10 in reply to roseabi

Ok. Thanks. 👍I’ll try and extrapolate that last km from strava and use that.

UpTheStanley
UpTheStanleyGraduate10 in reply to BrianUK

Cracking run that Brian, and for the last k in 5 - wow!!

BrianUK
BrianUKGraduate10 in reply to UpTheStanley

Thanks UTS. 😀 It was one of those weird unexpected fast runs. Especially as the previous day I could barely scrape a 30 minute 5k. Who knows why? 🤷‍♂️

Jonno34
Jonno34Graduate10

I did 6.17 over 1k today, hardest thing was slowing down after. Did it on run 2 of a 5k. Will do same section and course next week even though there is a bridge which adds about 7 seconds, not that I am taking this seriously. Decent 5k time for me which after a few bad months of injury and health issues I was happy about.

roseabi
roseabiAdministrator in reply to Jonno34

That's fantastic, well done!!!

PhoenixRise
PhoenixRiseGraduate10

Hi 🙋‍♂️ roseabi! I’ll write up a proper review later but can I clock my baseline for 1K at 4:38 please? Thanks 🙏🏻

roseabi
roseabiAdministrator in reply to PhoenixRise

Certainly can! Great work!!!!

Hedgehogs123
Hedgehogs123Graduate10 in reply to PhoenixRise

That is fantastic, no way would I ever get close to that, well done!!!😁😁🏃‍♀️🏃‍♀️🏆🏆

Dexy5
Dexy5Graduate10

Oh I do love the speed challenge (Afterwards).

I followed the 4 minute warm up, and as you say Roseabi, it’s better with the sound off once you’ve listened to it once. But I think I really felt the difference so that will become a regular warm up for me.

Today was a chilly southerly wind but we determined it was better running east for the challenge, especially as it was less busy. We did a nice little warm up jog 1km at 7:48 pace, and then @upthestanley went to his start point because he was doing the mile. I took off my long sleeved top, tied it round my waist, leaving my short top on. Started running and then clicked the watch on once I’d got to full speed. As usual I started far too fast (4:40??!!) , so gradually reduced to nearly 6:0 pace and then finished well in the final minute.

It was much busier than when we’ve done the challenge before but I managed to avoid the dogs on ever extending leads and pre-schoolers on bikes.

I’m pleased to announce a first run of .......drum roll.....,.. 5:38.4

Wow! I didn’t think I’d get close to my PB of 5:36 in challenge of July 2019 but I did.

I jeffed back to UTS in coffee and bacon bap queue with a big grin on my face.

Have fun everyone and See you next week 😀

roseabi
roseabiAdministrator in reply to Dexy5

Wow, well done Dexy!!!! xxx

Dexy5
Dexy5Graduate10 in reply to roseabi

Hopefully it won’t be the fastest in week 1 like last time.

JonathanP
JonathanPGraduate10 in reply to Dexy5

Very impressive Dexy - I like the full speed start approach!

Dexy5
Dexy5Graduate10 in reply to JonathanP

Yes, a good tactic I think. I couldn’t have done that speed as part of a 5k like you though.

BrianUK
BrianUKGraduate10 in reply to Dexy5

Well done Dexy! A great start to the challenge 👍💪👏👏👏

Dexy5
Dexy5Graduate10 in reply to BrianUK

Thank you BrianUK. And how did you do 4:05 after a 4k??

BrianUK
BrianUKGraduate10 in reply to Dexy5

It was downhill 😂

Dexy5
Dexy5Graduate10 in reply to BrianUK

🤣🤣

Hedgehogs123
Hedgehogs123Graduate10 in reply to Dexy5

OMG amazing time!!!!🏃‍♀️😁🏆🏆

Dexy5
Dexy5Graduate10 in reply to Hedgehogs123

Thanks, I am rather amazed myself, but hope I can keep it up next week

UpTheStanley
UpTheStanleyGraduate10

Hi Abi

7'16" for a mile this morning, which I reckon is 4'31"/k pace, and an actual 4'31" for the first k, compared with a 1k PB of 4'07" last time you challenged us. So I will go for the mile each week ....... a helpful wind today, but not the gale which accompanied the 1k PB.

Onwards and upwards!

roseabi
roseabiAdministrator in reply to UpTheStanley

That's amazing - well done!!!!!!!

JonathanP
JonathanPGraduate10 in reply to UpTheStanley

Excellent for a mile UTS!

BrianUK
BrianUKGraduate10 in reply to UpTheStanley

Yep, and that’s another great start to the challenge UTS. What time are you hoping for this time round?

UpTheStanley
UpTheStanleyGraduate10 in reply to BrianUK

Seven fifteen and a half?

WillowandSola
WillowandSolaGraduate10

1k Sola 8.15 Willow 9.43 It’s a starting point

roseabi
roseabiAdministrator in reply to WillowandSola

A great start! xxx

coggerjogger
coggerjoggerGraduate10

Hi there roseabi. My time today was a s-l-o-w 7 minutes 56 for my 1km. I was trying honest . My excuse is age and a head wind. I am being positive and thinking that this is at least a good base line to try to make an improvement!😇

roseabi
roseabiAdministrator in reply to coggerjogger

Absolutely! Well done!!!

Cowladyrunning
CowladyrunningGraduate10 in reply to coggerjogger

Well done! 👍🙂

triumph-tiger
triumph-tigerGraduate10

5:41 for me for 1km today. According to Strava thats my 3rd fastest 1km, so not a bad start, but should be room for improvement 😊 (though guess my previous best may have been downhill!)

roseabi
roseabiAdministrator in reply to triumph-tiger

Fabulous work!!!

Birdlady64
Birdlady64Graduate10

A bit annoying?...I do some of that stuff anyway as part of my normal warm-up, but less reps. I didn't see any reason to change anything for this run - no jinxes here!

The middle km of a 4.5 k interval workout - 1k warmup, 0.5k recovery, 1k run, 0.5k recovery and jeffing the 1k cooldown. I must have got a bit carried away on my cooldown as when I stopped my watch it read 4.9km.

Anyway 6.21, beating my previous PB by 42 seconds.

Quite happy with that! 😃

roseabi
roseabiAdministrator in reply to Birdlady64

Well I thought she was! 😄

Sounds like a great workout, and congratulations for the time - brilliant!!!

Birdlady64
Birdlady64Graduate10 in reply to roseabi

I turned the sound off after about 10 seconds! 😂

roseabi
roseabiAdministrator in reply to Birdlady64

LOL!

roseabi
roseabiAdministrator in reply to roseabi

... I do apologise 🤣

Birdlady64
Birdlady64Graduate10 in reply to roseabi

sarcasm doesn't translate very well here does it? I should have italicised or something....

roseabi
roseabiAdministrator in reply to Birdlady64

'Tis very tricky 😊

Cmoi
CmoiGraduate10 in reply to Birdlady64

I wanted to punch her after about 10 seconds! 👊👿🤣

Birdlady64
Birdlady64Graduate10 in reply to Cmoi

😂

BrianUK
BrianUKGraduate10 in reply to Cmoi

🤣

coggerjogger
coggerjoggerGraduate10 in reply to Birdlady64

Wow. well done.

Birdlady64
Birdlady64Graduate10 in reply to coggerjogger

Thanks. I think I surprised myself with this one!

Jools2020
Jools2020Graduate10 in reply to Birdlady64

Wow, yes - impressive! 👏👍

Birdlady64
Birdlady64Graduate10 in reply to Jools2020

Thanks Jools

Blackberrypie
BlackberrypieGraduate10

5:01 for my km.

roseabi
roseabiAdministrator in reply to Blackberrypie

Well done!!!

Jiveblue
JiveblueGraduate10

Hi rises I. Thanks for organising this as it helped give me some focus today. Garmin has my last km out of 5 at 6:26 so please record that time for me. But.... I’ll really have to pull out the stops to improve much on that! 🥵🏃🏻‍♀️👍🏻

roseabi
roseabiAdministrator in reply to Jiveblue

Well done!!! You can do it xxx

Imc50
Imc50Graduate10

Just quickly wasn't sure if you wanted our times here or not roseabi but I've a 5.07 for today's klm thanks 🙂

roseabi
roseabiAdministrator in reply to Imc50

Great work!!! Yes, just post your results on the latest post xxx

Hedgehogs123
Hedgehogs123Graduate10 in reply to Imc50

Wow great time!!🏃‍♀️😁

Oldgirlruns
OldgirlrunsGraduate10

Hi roseabi, I don’t think I intended to start my challenge this morning but... Did some warm ups, weird lady but good exercises, brisk walk down to my usual start point and did, for me, a brisk first km at 9:20. Then off I went at a swiftish OGR 2nd km of 8:43 and that’s what I’m posting please! A PB for me - All I have to do now is repeat - gulp!

JonathanP
JonathanPGraduate10 in reply to Oldgirlruns

Go OGR!👍😀

Oldgirlruns
OldgirlrunsGraduate10 in reply to JonathanP

Thank you JP!

roseabi
roseabiAdministrator in reply to Oldgirlruns

Awesome!!!! You can do it xxx

Dexy5
Dexy5Graduate10 in reply to Oldgirlruns

Brilliant Oldgirlruns. You can do it! 🏃‍♀️⚡️

Oldgirlruns
OldgirlrunsGraduate10 in reply to Dexy5

Puff, puff!

TailChaser
TailChaserGraduate10 in reply to Oldgirlruns

👏👏👏👏 Fab OG!

Oldgirlruns
OldgirlrunsGraduate10 in reply to TailChaser

Thanks TC!

RacingintheStreet
RacingintheStreet60minGraduate

7:01 , I’m no speedy gonzalez but that was my PB 😃🏃🏻‍♀️

roseabi
roseabiAdministrator in reply to RacingintheStreet

Amazing!!!!

JayJay_
JayJay_Graduate10

My fast (for me) km was 6:28 .... hope I’ve left room for improvement 😊

roseabi
roseabiAdministrator in reply to JayJay_

Fabulous!!!

Roxdog
RoxdogGraduate10

Morning! A little later in the week than planned, I've done my first faster 1k. Did it in 6.43 minutes. That was the fastest I could do to keep it up over that distance. Interesting and fun!

roseabi
roseabiAdministrator in reply to Roxdog

Morning! And well done!!! xxx

Roxdog
RoxdogGraduate10 in reply to roseabi

Thank you for all your work setting up this challenge - it was just what I need right now!

roseabi
roseabiAdministrator in reply to Roxdog

It's a pleasure! I've never had such a big group for a challenge before 😊😊😊

Oh go on then - sign me up! Goodness knows I will need to be up early to attempt this without any poor unsuspecting witnesses en route 😂

Slothgoesrunning
SlothgoesrunningGraduate10 in reply to Slothgoesrunning

1k please

roseabi
roseabiAdministrator in reply to Slothgoesrunning

Gotcha! Welcome to the Challenge xxx

Hedgehogs123
Hedgehogs123Graduate10

My first attempt at 1km -Hiya, well the NRC app always gives me a slower pace than my watch, and my watch says 6mins 2secs at 6.09pace so I'm going with that!!🏃‍♀️🏃‍♀️😁

A massive thank you for organising this , it's brilliant, I love a challenge!!

roseabi
roseabiAdministrator in reply to Hedgehogs123

Edited: sorry, gotcha! 6:02 - excellent work!!!

Hedgehogs123
Hedgehogs123Graduate10 in reply to roseabi

Thank youI got a bit confused there and went to check my results again! 😁🏃‍♀️

roseabi
roseabiAdministrator in reply to Hedgehogs123

Sorry about that!And I'm so glad you're enjoying the challenge, it's great fun to have all these people surprising themselves 😍

Dexy5
Dexy5Graduate10 in reply to Hedgehogs123

That’s pretty fast for a hedgehog 🦔⚡️

Hedgehogs123
Hedgehogs123Graduate10 in reply to Dexy5

Haha you'd be surprised how fast they can move!!! I look after them for Hedgehog Welfare in my area, and you have to make sure you keep the hutches closed when you change food etc, I've lost one from being speedy!!! 😁🏃‍♀️🦔🦔

roseabi
roseabiAdministrator in reply to Hedgehogs123

Aw!! 😍😍😍

Dexy5
Dexy5Graduate10 in reply to Hedgehogs123

Lovely 😊 🦔

Surprised myself and managed 4m50 (for 1km) which is a new pb for me!

roseabi
roseabiAdministrator in reply to achooo

Awesome!!!

51mc
51mcGraduate10

First 1k completed in 5.57 secs, plenty of room for improvement!

roseabi
roseabiAdministrator in reply to 51mc

Great stuff!!! xxx

roseabi
roseabiAdministrator

Hope y'all have spotted this post!Hidden Blossom- Boss1973 Catho78 colinla DottyF Floss66 Forest_Run_Beginner Frizzbomb67 Lifluf Lilywood Littleoyellow LottieMW LurcherMum MissTwiggy

roseabi
roseabiAdministrator in reply to roseabi

NetCadet Outdoorsy19 Runforpleasure Sholby ShufflingShepherdess SmilingTortoise1 Week7 Yogamaz

Hi Roseabi, I should be able to get out Friday afternoon. Hope that's not too late!

roseabi
roseabiAdministrator in reply to SmilingTortoise1

No not at all! xxx

Thanks Roseabi. Just managed to do 1 km in 5:25. I'm really chuffed as I'm not a speedy runner 😊Hoping that my times don't slow over this challenge 🤪

roseabi
roseabiAdministrator in reply to SmilingTortoise1

Well done!! Let's see what you can do!! 😊😊😊

Hidden
Hidden in reply to roseabi

I’ll be out this PM 👍

Forest_Run_Beginner
Forest_Run_BeginnerGraduate10 in reply to roseabi

Thanks roseabi, I started the week with a migraine unfortunately so I plan to do my attempt on Friday ğŸ¤žğŸƒâ€â™€ï¸ğŸ˜¬

roseabi
roseabiAdministrator in reply to Forest_Run_Beginner

Sorry to hear that! Take care of yourself xxx

Forest_Run_Beginner
Forest_Run_BeginnerGraduate10 in reply to roseabi

Thank you, I'm starting to feel a little better so hoping to go out tomorrow as didn't get out this morning again. I'm not expecting anything very fast but it gives me plenty of room for improvement. ğŸ¤ž

MissTwiggy
MissTwiggyGraduate10 in reply to roseabi

Hi Roseabi Managed to get my run done this morning : as its the 1st day I've managed to get out on my own without 'the other half' slowing me down - roll on next week when he goes back to work 😜

1k time today was 6:15

roseabi
roseabiAdministrator in reply to MissTwiggy

Sorry I missed this! Well done!!!!!

Charlies1
Charlies1Graduate10

The challenge is to “run as fast as you can”. I have a confession to make – I don’t know how!! I know it seems crazy – because everyone knows how to run faster - don’t they? You just run “faster”.

During C25K, I recorded some of my fastest times when I tried to adopt a relaxed, easy running style – it felt slower and less effort, but my times were quicker than when I was trying to push myself! I’ve done quite a bit more running since, but mainly focused on stamina, so I still haven’t worked out how to achieve my fastest pace.

I’m going to use the speed challenge as a bit of an experiment – to try different styles & see what produces my best pace. For my first run, I just tried to run fast. For my second, I’ll try to recreate the easy running style – to see if that still produces good results. And for my final runs, I will try to focus on other aspects – maybe cadence/steps per minute for one of them.

Does anyone have any advice or suggestions on what techniques I should try out to speed up?

My “just run fast” time was 5:18 (PB)

roseabi
roseabiAdministrator in reply to Charlies1

Hi! Well done!!!

When we TRY to run fast what generally happens is, unless we are really well-paced, we start off at a pace that we cannot maintain for very long. Here is a link to a screenshot of a graph of my pace in min/km for one of my runs where I have attempted a fast 1 km:

drive.google.com/file/d/16D...

You can see pretty clearly how I started off fast and my pace tailed off 😂

Your C25K runs were much longer in duration than your fast 1 km, so I would think this effect would have been very much enhanced. You wore yourself out by trying to push yourself from the beginning of the run so that by the end of it you were probably going pretty slowly by comparison. When you paced yourself by relaxing and no doubt keeping a 'conversational' pace, your overall pace for the run ended up actually being faster. The observations that you have made about your "easy running style" are brilliant, and will help you go far as a runner - great work!!

But pace is relative to the distance you are trying to run and how long it takes you. So when you are pushing yourself for a fast 1 km, which only takes you around 5 minutes, you may well find that even if your pace does drop towards the end, you will still be running faster overall. Only one way to find out though! 😊😊😊

As for techniques, you are already on the right track by observing your own posture and gait, and by running longer and further. You can incorporate intervals workouts, hill running, and hill intervals into your runs to train for speed. Also, to get faster over the longer distances stamina becomes more and more important, so again you are definitely on the right track!

Also, going back to my 1 km attempt, using the knowledge I got from analysis of my run, I can try to run faster by not allowing my pace to drop like that!

nowster
nowster60minGraduate in reply to roseabi

Your graph echoes my own from Monday, with the exception that mine had a much straighter line from blistering start to much slower end.

Birdlady64
Birdlady64Graduate10 in reply to roseabi

Interesting...

By way of contrast, my graph looks nothing like that at all. Apart from a period towards the end, the first 0.3km is the slowest and the final 0.25k is the fastest. How did that happen?

roseabi
roseabiAdministrator in reply to Birdlady64

Possibly you need more of a warm up - increase your warm up jog by a half km and include some very short sprints at the end of the warm up to get your legs turning over ready for your speed attempt.

Birdlady64
Birdlady64Graduate10 in reply to roseabi

Thanks for that advice. I did a 1k slow jog to warm up but I might try including some short sprints as well next week. I also didn't start off too quickly as I had no idea how fast I could go or how long I could sustain it. Looking forward to next weeks attempt!

roseabi
roseabiAdministrator in reply to Birdlady64

Ah well, there is that too! Don't hold back 😊😊😊

Birdlady64
Birdlady64Graduate10 in reply to roseabi

The stats indicate I started out at my previous PB pace, but definitely no holds barred next week💪

Charlies1
Charlies1Graduate10 in reply to roseabi

Hi roseabi, Thanks for your detailed reply. I don't think the difference is just due to my pace tailing off - I think my running technique varies, and is sometimes more efficient (and hence quicker) when running relaxed and easy. Can I repeat that technique on the next 1km run? As you say: Only one way to find out! 😊😊😊

Hedgehogs123
Hedgehogs123Graduate10 in reply to roseabi

This information is so valuable and makes perfect sense! I was trying to figure why I can do a 1km run in 6 mins and yet still haven't managed a sub 30mins for a 5km which is driving me mad. So I'm doing longer runs at the weekend, ie 10km and some shorter faster runs during the week so hopefully I will increase my stamina. No hills where I live sadly.,🏃‍♀️🏃‍♀️😁

UpTheStanley
UpTheStanleyGraduate10 in reply to Hedgehogs123

Clearly you can't expect to maintain your 6'00"/k pace for ever - that would take you to a marathon in just over 4 hours! This handy calculator runsmartproject.com/calcula... suggests that if you can run 1k in 6 minutes, you might expect to get to 5k in 33'37" (6'43"/k pace) and 10k in 69'58" (7'00"/k).

roseabi
roseabiAdministrator in reply to Hedgehogs123

If you're really keen stairs are a good substitute for hills!

UpTheStanley
UpTheStanleyGraduate10 in reply to Charlies1

Surprisingly, not everybody seems to know that to run faster you have to run faster. You do 👍, so you're ahead of the game! Lots of people seem to think that to run faster, you have to run further, slower. While this certainly makes it possible, it doesn't make it happen. To make it happen, you have to increase cadence or stride length, or both, and obviously you can only do this over shorter distances to begin with. Which is why an occasional speed challenge over a shorter distance (thanks roseabi ) can bring that sought-after improvement in PBs over the longer ones - it teaches your legs that they can go round faster, or stride out further. Long slow plods just don't do that (though they do do lots of other good things 😀).

Charlies1
Charlies1Graduate10 in reply to UpTheStanley

Thanks UpTheStanley. Yes, I really appreciate roseabi setting up the speed challenge - very useful for beginners such as myself to try something different and learn from the experience. Until now, I've struggled to include speed / intervals during a longer run and I have tended to avoid any hills, but the speed challenge has helped & I will try to include both in my running from now on. And thanks for posting the speed calculator above - it is really useful.

Hi roseabi can I post a time of 5:51 for this week please? I’m going to use the fastest 1K time from a run of at least 5K each week🏃‍♂️ It seems a bit bizarre but that will help me carry on with my LEJOG challenge while not running fast too regularly😊

roseabi
roseabiAdministrator in reply to David_G

Hi David, well done!!As I mentioned to BrianUK, it would be better to use the same 1 km each time to be able to compare your runs properly. But this is your challenge of course! And it could well be that your fastest km happens at the same place in your runs anyway 😊😊😊

David_G
David_G in reply to roseabi

Thanks Roseabi, I always aim to run the last km of my runs at the fastest pace, so that’s what I’ll be using. Most of them are over 5K so I’m comparing like with like every week😊

roseabi
roseabiAdministrator in reply to David_G

Good stuff!

First run done on speed challenge with average speed achieved 6.4/km

roseabi
roseabiAdministrator in reply to Slothgoesrunning

Do you mean that your 1 km took you 6 minutes and 4 seconds?

Slothgoesrunning
SlothgoesrunningGraduate10 in reply to roseabi

I think I had better do this again later in the week and just use the stop watch 🤦‍♀️

roseabi
roseabiAdministrator in reply to Slothgoesrunning

Not necessarily! How were you measuring the run?

Lifluf
LiflufGraduate10

Hi Roseabi. So far so good - 1k in 6m 47s.

roseabi
roseabiAdministrator in reply to Lifluf

Awesome!!!

Katnap
KatnapGraduate10

Off to a flying start! 1 mile in 6m23s - a new PB by 7s

ğŸŽ„ğŸ± Xmas Katnap ğŸ±ğŸŽ„

roseabi
roseabiAdministrator in reply to Katnap

Wowsers!!!

UpTheStanley
UpTheStanleyGraduate10 in reply to Katnap

Oh wow! I signed up for a mile to keep you company - and you’ve just vanished over the horizon 🏃‍♂️ ......... ğŸ§Žâ€â™‚ï¸Respect!

Youth will have its day😀

Katnap
KatnapGraduate10 in reply to UpTheStanley

Big 5 O next year so not that youthful! 🤣

UpTheStanley
UpTheStanleyGraduate10 in reply to Katnap

That depends on your viewpoint, kid - I can just about remember that day in 2001 😢.

Perhaps I can persuade roseabi to age-grade us - not that this is in any way competitive, of course 😀.

Are you still keeping ahead of second kitten?

Katnap
KatnapGraduate10 in reply to UpTheStanley

Kitten #2 needs more practice. I think he might struggle to go under 25m over 5k at the mo'Age graded time? I'm only getting used to being in the top 50%! You'd slaughter me on age grading 🤣

roseabi
roseabiAdministrator in reply to UpTheStanley

I'll age-grade you and Katnap if you care to volunteer your ages 😂

UpTheStanley
UpTheStanleyGraduate10 in reply to roseabi

I'm 69, and can usually just squeeze over 70% age-grade on a (not) parkrun. I would be interested to know my AG for that mile.

roseabi
roseabiAdministrator in reply to UpTheStanley

I make it 76.51% 😊😊😊

runbundle.com/tools/age-gra...

UpTheStanley
UpTheStanleyGraduate10 in reply to roseabi

Deep joy, thank you 👍

roseabi
roseabiAdministrator in reply to UpTheStanley

It is very impressive xxx

TailChaser
TailChaserGraduate10 in reply to roseabi

Katnap is feeling a little shy so I’m posting for him: 73.81% You’ve thrashed him on age grading UTS 😁

UpTheStanley
UpTheStanleyGraduate10 in reply to TailChaser

No, I’ve just given him a little incentive for next week 🙄

TailChaser
TailChaserGraduate10 in reply to UpTheStanley

This could get interesting...! 😅

nowster
nowster60minGraduate in reply to UpTheStanley

Goodly speeding runlode. 😉

BrianUK
BrianUKGraduate10 in reply to roseabi

Loving that calculator roseabi ! 👍

Yogamaz
YogamazGraduate10

Hi Roseabi, my first run in the speed challenge 7:09 for 1K. I ran 7.05 in the Spring speed challenge which is still my fastest 1K ever so not much room for improvement!! Let's see if I can beat it this time 🏃‍♀️🏃‍♀️🏃‍♀️

roseabi
roseabiAdministrator in reply to Yogamaz

Exciting! Well done xxx

Frizzbomb67
Frizzbomb6760minGraduate

Sorry couldn’t run till today - manic week (again!) I was aiming for something beginning with a 7 but actually ran 1k in (drum roll 🥁🥁🥁)

6:57 😮

Sooo shocked but sooo chuffed!

May have set the bar too high tho 😏

We shall see 🏃‍♀️

roseabi
roseabiAdministrator in reply to Frizzbomb67

Wow!!! Well done - let's see 😊😊😊

WeavingWonk
WeavingWonkGraduate10

I'm in! 7:37. It was my first and only km today. Was supposed to be the warmup but I got a stitch so stopped the clock and walked home! Def room for improvement as Strava tells me my PB is 6:51 back in August.

roseabi
roseabiAdministrator in reply to WeavingWonk

Gotcha!

damienair
damienairModerator

Hi Abi,

I'm just in from my speed challenge. I did it as part of my 5K run this evening. I did 2K at a nice gentle pace. Took a quick break and then attempted a 1K speed challenge.

I did 1K in a time of 4 minutes and 55 seconds, 4:55

I then ran 2K home at a 6 min/km pace. Attempt 1 done.

Damien.

UpTheStanley
UpTheStanleyGraduate10 in reply to damienair

Nice one D. A good step on the way to getting your 5k times down again 👍

damienair
damienairModerator in reply to UpTheStanley

Cheers UTS

roseabi
roseabiAdministrator in reply to damienair

Fabulous! Well done!!!

Hedgehogs123
Hedgehogs123Graduate10 in reply to damienair

What a brilliant time for your 1km!! I'm miles behind that 6.02! ☹️🏃‍♀️

damienair
damienairModerator in reply to Hedgehogs123

Thank you. Don’t compare yourself to others. I can only manage that pace for 1K. A friend of mine can run 5K in 15 minutes and a Marathon in 2 hours and 30 minutes. I certainly don’t compare myself to him. We all run at different speeds. Nothing at all wrong with 6:02, that’s great. If you read all the posts you’ll be faster than many taking part in the challenge. Happy running and well done on your 6:02.

Damien

TailChaser
TailChaserGraduate10 in reply to damienair

You’re doing brilliantly Damien! I got the same time as you but it took everything I had. 👏👏👏👏

Hidden
Hidden

Did my time disappear?? 5.37 please 👍

roseabi
roseabiAdministrator in reply to Hidden

Sometimes posts do disappear from this site unfortunately!Well done!!!

cheekychipmunks
cheekychipmunksGraduate10

Argghh, didn’t realise you’d all started! I ran 11k yesterday and hills on Monday. I toyed about going out today on this beautiful crisp morning, but my legs can tell they’ve worked harder this week having had their little hiatus.

I’ll either go out tomorrow and do one slow km/one fast, or incorporate my first week’s “score” into (Not) PR on Saturday. I’ll be back! 😀

UpTheStanley
UpTheStanleyGraduate10 in reply to cheekychipmunks

Don’t panic, you’ve got a week!

cheekychipmunks
cheekychipmunksGraduate10 in reply to UpTheStanley

I know UTS, but I like being part of the gang! 😅

roseabi
roseabiAdministrator in reply to cheekychipmunks

Sounds like a plan 😊😊😊

Week7
Week7Graduate10

Good morning.My time for 1km this week 6:07

Thanks for organizing_

roseabi
roseabiAdministrator in reply to Week7

Well done!!!

Runsome
RunsomeGraduate10

Hi roseabi i have completed my baseline 1st week speed change 1 mile run in 8:20 thanks 😊👍

roseabi
roseabiAdministrator in reply to Runsome

Excellent!!

jorgeRuns
jorgeRunsGraduate10

Hi roseabi Completed my baseline 1k today, I set up my watch for a warm up for 2k first but didn’t judge my route very well and my speed section started at the top of a hill in the woods ( where a horrid fall took me out for 5 weeks in Summer!) where I dare not run fast, so I think I may miss that section out next week! Not ideal I know but hopefully will get the route right next time and be able to stick to it , oh yes it was 6.29, I couldn’t have kept the pace up much longer today, interesting and fun challenge, thanks 🤗

roseabi
roseabiAdministrator in reply to jorgeRuns

Oh, I know how you feel! I'm just coming up to the first anniversary of a bad fall, and every time I go that route I get the horrors!!!

Well done, and good luck for the next few runs! If you stick to the same route for all of them your results will be more comparable xxx

jorgeRuns
jorgeRunsGraduate10 in reply to roseabi

🤗

Cmoi
CmoiGraduate10

I've not forgotten the Speed Challenge roseabi! However, as our lockdown limit moves from 1hr/1km radius to 3hr/20km radius from home on Saturday I'm planning my first attempt at the weekend. It'll be much easier to find a legal route then!

roseabi
roseabiAdministrator in reply to Cmoi

No worries! Congratulations on your impending new freedom!! xxx

Cmoi
CmoiGraduate10 in reply to roseabi

Thanks roseabi. I had a quicker-than-usual kilometre during my 4k run this morning, so if things don't work out over the weekend I'll post that number, but it definitely wasn't as fast as I can. Fingers crossed for this weekend's partially unlocked run!

Cmoi
CmoiGraduate10 in reply to roseabi

roseabi, I did my 1k speed challenge as km 2-3 of a 5k run this morning. Question though: does my time still count even though it was a bit downhill and left me needing a 10 minute walk to recover before running home at a considerably slower pace?! If yes, then my baseline is 4:11. That's 20 seconds faster than my previous 1k PB. Some stupid baseline that is! Am not entirely sure how that happened. Though I warmed up properly for once, using the exercises in that video you posted, so huge thanks to you for that. (I can't stand that woman so I just noted what she did and ignored the video!)

roseabi
roseabiAdministrator in reply to Cmoi

Well done!!!!You can run any type of route you like, but I suggest that you keep that same route for each of your runs because that is the only way you can properly compare your results week by week.

The idea is to run all-out, but if you are worried about your recovery time perhaps see how you feel next time? There is no need to complete all four runs if you feel it's too much.

xxx

Cmoi
CmoiGraduate10 in reply to roseabi

Thanks again roseabi :) Tbh I wasn't worried about recovery time; if I think about it I didn't actually *need* ten minutes, I just didn't feel like running through the village still huffing and puffing! I was more concerned that I was supposed to be able to keep running after the fast 1k, rather than needing to get my breath back. xxx

UpTheStanley
UpTheStanleyGraduate10 in reply to Cmoi

The fact you were able to run at all after the challenge, never mind the speed, suggests there’s more to come 😀. Nice gentle warm up, then the challenge, that’s it for the day (maybe two days) for me!

Kevin41
Kevin41Graduate10

Finally ran my 1k around the block so it’s easy to repeat!!

4:47 it says so that’s something to aim for - must say it was pretty unpleasant 😂😂😂

roseabi
roseabiAdministrator in reply to Kevin41

Ha ha - well done! Something to look forward to next week 😂😂😂

cheekychipmunks
cheekychipmunksGraduate10

Oh yesss! I’ve found a way to enjoy running fast (for me that’s imperative!) Ashton Court has the perfect 1km section for me which I did this morning. It’s 90% downhill and on a nice paved path. Result was 5:11. For me that’s supersonic so I’m very pleased. 😀

roseabi
roseabiAdministrator in reply to cheekychipmunks

Awesome!!!!

JonathanP
JonathanPGraduate10 in reply to cheekychipmunks

Wow Cheeky - you've put me to shame!😜

cheekychipmunks
cheekychipmunksGraduate10 in reply to JonathanP

Not at all Jonathan, mine was 90% downhill! But it gives me a fighting chance of getting a 4 minute something km which would never happen on the flat! 😀

JonathanP
JonathanPGraduate10 in reply to cheekychipmunks

We'll be rooting for you!😀

cheekychipmunks
cheekychipmunksGraduate10 in reply to JonathanP

Thanks Jonathan. Next one on Thursday I think ..... 😀

UpTheStanley
UpTheStanleyGraduate10 in reply to cheekychipmunks

Wow, there goes Superchip 🏃🏽‍♀️🚶🏼‍♂️👍

cheekychipmunks
cheekychipmunksGraduate10 in reply to UpTheStanley

Hahaha, you’d better make the most of this fast downhill chipmunk while it lasts UTS! 🤣

MilliePuli
MilliePuliGraduate10

Hi Roseabi - did my baseline 1k run this morning - very frosty and misty. Baseline time is 6:05Wasn't my most settled run but enjoyed taking photos of the misty river in Richmond. Beautiful morning.

Have a good weekend 🥶

roseabi
roseabiAdministrator in reply to MilliePuli

Lovely! Well done xxx

Catho78
Catho78Graduate10

Hi, I warmed up with first 2K of 5K run, then 3 -4 K speed challenge unfortunately I started out too quick (think running for the bus🙈) I reached fastest speed of 6:13 👍min/Km but had to slow to recover so fastest 1K time is: 7:12. On the plus side I recovered for the rest of 5K without stopping and got 2nd best 5K time. I will use the same route next week but make it the last K of my 4K run

roseabi
roseabiAdministrator in reply to Catho78

Sounds as though you did really well! It's really hard not to start out "too fast" with something like this 😊😊😊

Catho78
Catho78Graduate10 in reply to roseabi

Thanks

Catho78
Catho78Graduate10

PS thanks for the links for the dynamic warm up videos. I tried the lady on mute (after watching first) it was good ta

roseabi
roseabiAdministrator in reply to Catho78

Glad it was helpful xxx

Blossom-
Blossom-60minGraduate

Hello, I set off on my ploddle for 5k intending to select the best 1k time as my benchmark. So that came to 8.21. 🙂

roseabi
roseabiAdministrator in reply to Blossom-

Great work!! xx

colinla
colinlaGraduate10

Hi - set of on a 7K this morning. Sped up near the end and ran the last Km in 5.11 😁

roseabi
roseabiAdministrator in reply to colinla

Fabulous - well done!!

TailChaser
TailChaserGraduate10

Good morning roseabi! After a few days off trying to sort lots of things out in my body and head I was definitely good to go this morning. 👍

Fitted in the speed challenge as part of km 3 to 4 of (not)parkrun which is a lovely, undulating section with no road junctions. Kicked off a bit quick but a downhill section levelled me off again so did 1km in 4:55 which is a pb for me 😀 So much for starting off slowly and building up 🤣

roseabi
roseabiAdministrator in reply to TailChaser

Amazing work! xxx

TailChaser
TailChaserGraduate10 in reply to roseabi

Thanks roseabi 😍xxx

Hi roseabi, thank you for organising this, I'm not usually a fan of a fast run but I enjoyed my attempt this morning. It's my first run in a week due to the migraine but I was determined to give it a go today so did the 'fast' km in the middle of a short t 2 mile trot. I'm pretty pleased with my time, all things considered. I managed 6.13, not far off my fastest ever 1km so I'll definitely take that.

Thanks again and happy fast running every one 🏃‍♀️🏃‍♂️💪

roseabi
roseabiAdministrator in reply to Forest_Run_Beginner

It's a pleasure 😊😊😊Fabulous work!!!! Glad you're feeling better xx

NetCadet
NetCadetGraduate10

Thank you for tagging me roseabi I had completely missed this! I did 1km in 5.33. It's the 5th km in my regular 6km run.

roseabi
roseabiAdministrator in reply to NetCadet

Oh cool! And well done xxx

I did 7'40" for 1km :)

roseabi
roseabiAdministrator in reply to Moonoflight

Great work!!!

Guinea70
Guinea70Graduate10

Hi roseabi :) my "speed" challenge time this week is 6.04 for 1km (it was the 3rd km of my run earlier in the week)

😀

roseabi
roseabiAdministrator in reply to Guinea70

Hi! Well done!!!

Sybilw
SybilwGraduate10

I’ve done 1k in 5.50

roseabi
roseabiAdministrator in reply to Sybilw

Great work!!

Littleoyellow
LittleoyellowGraduate10

Hi roseabi- I'm a bit late with my 1k but did 5:50 as my second of 4k this afternoon, after spending Thursday night in A&E with gastritis and a low heart rate😬 very pleased with my efforts this afternoon and although tummy is tender I feel much better for the fresh air 😁🚶‍♀️👍

roseabi
roseabiAdministrator in reply to Littleoyellow

Oh my goodness!! Glad you're feeling better xxWell done!!!!

LurcherMum
LurcherMumGraduate10

So on 24th Nov I ran a fast 1km in the middle of my short run on Ju-ju's magic plan. I was running 3.5k so decided to run the 2nd k as fast as I could. And I timed it at 6:07 which is unbelievable for me. I think I may have set my bar too high. But hey ho. Let's see what I get next week.

roseabi
roseabiAdministrator in reply to LurcherMum

Well done!!! We shall see 😊😊😊

Cantstopmenow
CantstopmenowGraduate10

Hi Roseabi, mine's 6.04 over 1km. X

roseabi
roseabiAdministrator in reply to Cantstopmenow

Great stuff!!

BrianUK
BrianUKGraduate10

I fear I may have run a day too soon for week 2 😬 Far too keen 😂 🙄

roseabi
roseabiAdministrator in reply to BrianUK

I'll let you off 😊😊😊

BrianUK
BrianUKGraduate10

Many thank yous Roseabi 🙏 I ran a wheezy PB of 3.39 this evening. I’ll definitely wait a week + 1 next time 😬

roseabi
roseabiAdministrator in reply to BrianUK

Wow, well done!!!

Boss1973
Boss1973Graduate10

Hi Roseabi, sorry it's late but my 1km for last week was 6.41.Thanks

roseabi
roseabiAdministrator in reply to Boss1973

No problem - well done!!!

roseabi
roseabiAdministrator

★ The WEEK 2 POST is up now: healthunlocked.com/bridgeto...

Jonno34
Jonno34Graduate10

Week 2 and a hard work 6.05

MissTwiggy
MissTwiggyGraduate10

Hi my week 2 time today was 6:09 actually felt pretty good and the fact it wasn't raining is always a bonus

roseabi
roseabiAdministrator

★ The WEEK 2 POST is up now: healthunlocked.com/bridgeto...

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