Marathon Running and Race Support
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Autumn Speed Challenge starts NEXT WEEK!!! โณ๐Ÿ’ฅ๐Ÿฅ‡๐Ÿ˜WHO'S IN????

Autumn Speed Challenge starts NEXT WEEK!!! โณ๐Ÿ’ฅ๐Ÿฅ‡๐Ÿ˜WHO'S IN????

EDIT (Oct 1st): PLEASE SEE THE LATEST POST FOR THIS CHALLENGE:

healthunlocked.com/marathon...

Hi speedy superstars!

Yes, it's that time again!! Please sign up in the comments below ๐Ÿ˜Š

This challenge is all about pushing yourself. Pick a route you have run before, and try to run it faster - simple as that!!

The challenge will run for 4 weeks, starting from the week commencing Monday, October 1st. Your run can happen at any time during that week, and I will put up a new post each following Monday to collect your data and show the results when we have some. You can repeat runs if you wish, but please post just the one result per week ๐Ÿ˜Š

I will be publishing the weekly results with a graph and leader boards, so it would be great if, before we start, you could let me know the distance of your route, and your baseline time for running that route.

We don't much care for rules in this forum ๐Ÿ˜Š but here are a few suggestions:

โ˜… Rather than chasing an all-time PB, choose a reasonable starting pace, based upon your current training. On the other hand if you really want to beat that PB, you go for it!! This is your challenge ๐Ÿ˜Š

โ˜… Last time the majority of challengers ran around 5K. Choosing a flatter route and a shorter distance will give you a better chance of running faster. However, as stated earlier, this is also a personal challenge, and you can go as hilly and as long as you jolly well like!!

โ˜… I'm sure it goes without saying, but please make sure you warm up carefully before running fast.

Looking forward to it ๐Ÿ˜Š As a reminder, here's a link to the results from the Summer challenge:

healthunlocked.com/marathon...

Ju-Ju-, Sqkr, and roseabi xxx

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I dunno. After my latest debacle Iโ€™ve slowed down ๐Ÿ™.

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There's no need - wait for the Winter one instead!! xx

Hi Abi,

Please include me.

Would like to just go out my door.

No car no park.

So 5k CCT , As per Strava 21/09/18.

9.5 min/ km and 49.16min.

My best ever time for my 5k CCT in the Park was 39.32 mins on the previous speed challenge.

Just back and running 2nd week after 4 weeks gardening out and managed 43.48 mins, 8.45mins/km on this same 5k park circuit.No injury.

So strictly 49.16 on this new circuit , but happy to be guided by you.

Thanks for this Abi.

๐Ÿ’ฅ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ฅ

PS., eyes on the prize and no handicap bandit here.๐Ÿ™ˆ๐Ÿ˜‚๐Ÿ˜‚

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Yay!! Welcome aboard ๐Ÿ˜Š

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I was thinking about my very slow time for this 5k route and the time I have submitted of 49.16 mins.

Yesterday I tested it and I was slower.But if that is OK let things stand until I am able to post a week 1 result.

I think my base load programme, gardening time out,twingy hamstring,new route with a hill finish etc,probably is the difference from the previous speed challenge.

Since returning my previous two weeks is 42k, 49k and my plan over the 4 weeks of the speed challenge will be 56k, 22k, 63k and 63k.

I will see how things go but if I equalled my best time for 5k it would be 500 seconds.๐Ÿ™ˆ๐Ÿ˜‚๐Ÿ˜‚.

Got 2x6.6k today and tomorrow to post my 49k for this week.

Thanks for doing this Abi and all the best to all.๐Ÿ’ฅ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ๐Ÿ’ฅ

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I'm in I am training for a 5k early November - so it fits in well to work on my speed for a month.

I will run shorter than 5k for the first two weeks (3k cos my training plan tells me to), but if I give you my average pace and extrapolate that to give a 5k time, then when my runs increase to 5k it will flow better - I hope to hell that makes sense!

Assuming that does, my baseline for 5k is: 27:47 (5:27km)

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Excellent!!! Yeah no worries ๐Ÿ˜Š

Yes please add me. Iโ€™ve been working on my 5k since the last speed challenge and finally smashed the target I set last time - getting it down to 22:18 ๐Ÿ˜Š from 23:00.

For this challenge Iโ€™d like to do the 5k on a hilly route with a baseline time of 23:40 and see what I can get that down to.

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Wow, great stuff!! Good to have you again ๐Ÿ˜Š

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I am in, but I'll try to write some more before the month finishes :)

I have a couple objectives.

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Awesome!!!!

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Okay... I am going to try to build up to a PB and for a faster.......10K....That's it !

Fastest time since I started using Garmin and Strava, so far, is 1 hr 18 minutes 10 seconds...( blooming slow) knowing me I will just lose the 10 seconds! Although.. :)

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Wish I had your pace Floss.

You are amazing.Pleased all

is going well.

10K for a speed challenge is also amazing.I could not keep up with that neither.๐Ÿ™ˆ๐Ÿ‘๐Ÿ‘

Go you Floss.๐Ÿ’ฅ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ฅ๐Ÿ”ฅ๐Ÿ‘๐Ÿ‘

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I have chosen 10..because weirdly...longer distances seem easier?,,

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Thatโ€™s Brillant.

I hope with your donkey kicks and glute engagement you just run away with it.

Our friend from Beirut achieved an 80second ๐Ÿค”/ km last time.Amazing.

Abi re posted it.

I will be cheering you from the rafters Floss.๐Ÿ’ฅ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ฅ๐Ÿ”ฅ๐Ÿ‘๐Ÿ‘

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I think it will prove interesting... I am just enjoying my runs again after the IC... but always listening to my body...which just at the moment... seems very happy:)

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Thatโ€™s just fabulous.๐Ÿ‘๐Ÿ‘๐Ÿ’ฅ๐Ÿƒโ€โ™€๏ธ๐Ÿ’ฅ๐Ÿ‘

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I will be cheering you from the rafters too Floss!

Love that image as you cross that finish line!๐Ÿ˜€๐Ÿ˜€๐Ÿ˜€

Good luck๐Ÿ˜Šx

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All down to you...xx

Marvellous ๐Ÿ˜Š

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I'm in! I'll do my local 5k park route, I don't know how often I'll be able to do it as I've got some hectic work weeks coming up but I'll definitely manage a couple of times, if not more! Baseline time is tricky, I haven't run it properly since the last speed challenge and I fear I've got slower as I've been concentrating on distance! Can I say 26.30? I've done it faster but not for many many months.

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Sounds like a plan - welcome!! ๐Ÿ˜Š

I want to start running faster since my marathon. My last 5k run was 28:41 so I'd like to go with that as a baseline and try to get down to around 25:00.

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Great stuff!!

Iโ€™d like to be jn on this one please. My last couple of long 17k runs before the race are coming up and I am trying to up my pace. Trying to better 5:51 (my fastest recent 15k) and move towards a 5:40 pace.

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Yay! ๐Ÿ˜Š

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28:10 parkrun is my base time!

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Magnificent!!

Welcome to the Challenge, and to the forum!!!!!!

You lost me at: Choosing a flatter route and a shorter distance will give you a better chance of running faster. Fat chance of that round here! I have been pushing faster recently (having spent months working on distance), but I'd like to get the 10k charity run this Sunday out of the way before going back to pushing pace. Having said that, my last 11 runs have all been under 9min/km, 6 of those have been under 8min/km and 3 have been under 7m/km. As I was running at an average of 9.13min/km I think that's an improvement. But I can't avoid hills. Who knows what my pace would be if i lived in the fens! Is it worth me joining this partway through and carrying on pushing?

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Hmmm, I think I will leave that "flatter shorter route" part out next time! I already got rid of "pace yourself", because I think this challenge is really about going all out! I'll go on about that a bit more next week.

I apologise, Flick! Of course this is about improving your speed relative to your pace and where you run, so please ignore that "flatter shorter route" rubbish. And please do join in whenever you want. I meant to take part this time, but it doesn't fit in with my training plan ๐Ÿ˜Š

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No need to apologise, Abie, I was blaming the stupid chipping Norton hills, not you. The Blenheim race is hilly too, so no relief there! Since I've been working on going faster, i think this challenge would be good for me - and I've just realised it doesn't start yet anyway, so count me in - unless I hit another lethargic, tired phase.

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I'm in the same boat Flick! The results compared to others are interesting and fun to look atโ€” roseabi does a cracking graphโ€”but it's not the be all and end all of this challenge. Edinburgh is made of hills so I've no choice really either, but really the challenge is improving your speed compared to your own previous efforts. Last time we did it the graph made me look a bit rubbish because my improvements were mere seconds, others literally had minutes so their percentage improvement was brilliant, but I was super pleased nonetheless! I so nearly smashed my 24.59 target. This time I've got it in my sights, and everyone else's run is lovely to hear about but has no impact on that target ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ

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Thanks thatโ€™s interesting. And good to know people are getting measurable results. And greetings from a fellow hilly person ๐Ÿ˜Š.

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Could you tell me your base distance and time?

I donโ€™t know what that means.

The challenge is to improve the time you take to run a specific route, so for example you might choose a 5K route that you run regularly. Because you run it regularly, you know roughly how long it takes you to run it at the moment. So for example, it might take you 45 minutes to run that 5K route.

Therefore, your base distance and time is 5K in 45 minutes.

During the challenge you have four attempts (one per week) to try and improve that time of 45 minutes.

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Thanks ๐Ÿ˜Š

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Yes, Iโ€™ll be going for seconds of improvement rather than minutes too but we all know it gets tougher the lower you go ๐Ÿ˜€

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Go Flick..you are doing incredibly.. with the blinking hills too! Xxx

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Thanks Floss, but I doubt if they are as bad as those Sqkr has to put up with in Edinburgh, or you when you go to Wales. Xxx

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Xx

Yay I love the Speed challenges... I would like to get my 10k back to sub 60, but realistically just a few seconds!!

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Sub 60...For me...." ....such stuff as dreams are made of"

Go you Ju...you will surely do it...!!!

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Every second counts ๐Ÿ˜Š

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Iโ€™ve got a 10k race on Sunday. Last time I ran the route was in May in over 1:10. I hope to go 1:05 this time.

Oh dear. This is on the last day of September. Not October โ˜น๏ธ

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Well, all the best for Sunday! Keep your eyes on that prize!!!!

And then maybe another 10K at the end of October? ๐Ÿ˜‰

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Im sticking to 5k's next month and my favourite route baseline is 42.04 recently. It would be great to get sub 38 but I don't want to hurt myself trying๐Ÿ˜†

Please count me in to the challenge. ๐Ÿ˜Šx

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Yeayayyay... go you... you will do it.. tight buttocks!!! ( Pardon me ) !

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๐Ÿ˜ฃ๐Ÿ˜„xxx

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Mega coolness!!!!! Great to have you ๐Ÿ˜Š๐Ÿ˜Š๐Ÿ˜Š

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I'm up for this, but have a number of regular routes and like to fly by the seat of my pants. Any chance I could work on just bettering the time on whatever run I decide to do that week? I'm not sure it works like that...

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It's better if you do your test runs on the same route, so you can compare them properly. But it's your challenge! What is the distance and base time?

I would like to join too :D It's hard to choose though as have HM on 14th and then another 11th november. Was thinking of Parkrun but definitely wont make it there every week. So this might have to be a strava segment. I will not be PBing it as it will just be on a long easy run (where I accidentally run fast but nobody knows but us) most likely.

2 candidates are:

old triangle route 5k my PB is 22:35 ish

or strava segment "chorlton water park S end" undulating 1.52k in 6:53

is 1.5k too short?

Will go with Triangle route 5k starting 22:35

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"Accidentally run fast" love it!!! Any distance goes ๐Ÿ˜Š

Adding the Triangle, but if you like I can put two Kallyfudges in the list. Last time someone did a 5k and a 10k...

Surely it's about going big or going home! Need to get back to doing a half in under 2hrs.

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Absolutely! So, 21.1 km at 01:59:59?

๐Ÿ˜‚ I might go push myself and go for 1:59:55 gives mea a bit breathing room

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๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

Hi Abi,

I'm in. I'll try for a record time on our lunchtime route from work.

It's 6.1k and my PB is 28:05 :)

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Marvellous - welcome to the challenge!!

Hello! I'm in again, but this time my base data is much faster. I did a new route today and tried to get as little uphill as possible. Although there still are some short steep bits, they are in the first half, and the bits in between seem to be flatter rather than relentless long grinds.

So my base data is 5km in 28:34.

In terms of the challenge, I'm "training" for a fast 8k in November (still not quite decided whether or not to enter), so my fast runs will be over 7k and 8k, but I will take my fastest 5k from them if that's ok.

I'm definitely not expecting any spectacular improvements this time, but would be happy if the challenge helps me run 7 or 8k at my fast 5k pace!

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Yay!! Welcome back!!!!

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As Iโ€™ve just knocked 10 minutes off my 10k personal best at the Blenheim race today, I think thatโ€™s enough for one month. I seem to be pushing harder at the moment anyway, so is it ok to give it a miss this month and join the challenge next time?

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Of course ๐Ÿ˜Š

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OK, Iโ€™m in! Iโ€™m new to this forum having completed C25K last December, progressed to 10km and recently half marathon distance (no race yet at HM).

My main aim lately has been at Parkrun, getting very close to cracking 20 mins. I timed 20:00 on Saturday which was bizarrely frustrating! Maybe next week... I only need to do it once, then Iโ€™ll calm it down a bit at that distance, as thatโ€™s right at the far edge of my pace.

So Iโ€™ll do 10km for this one. Iโ€™m usually anywhere between 50-57 mins dependent on mood and hilly-ness but Iโ€™ve no real goal in mind.

Just read the rules properly (dโ€™oh) and checked the last time I ran this route. 55m12s. Thanks roseabi!

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Brilliant!!! Welcome to the Challenge, and...

An enormous, speedy, 10K-y welcome to the Forum!!!!!! ๐Ÿ˜Š

Thank you! My run today was fairly comfortable - took a little while to settle into the rhythm but *drumroll please*... 52m58s.

I reckon thatโ€™s about โ€˜parโ€™ for 10km for me.

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Wow first result in!

And an extremely good one too - well done!!!!

I'd like to join the challenge too! After a summer of almost constant travel my speed has suffered! Just back from 3 weeks in hot and humid North Carolina and ran my home hilly 5k today for the first time in 6 weeks. Avg pace 10m 29s per mile so let's use this as my base pace. My goal is to get back to (under?) 10min per mile pace for this route by the end of the month (only done that once, just after the last speed challenge! ) I'll be away again for more than half of Oct, but in Yorkshire and Beauly so it will at least be cool. It does mean I won't have many chances to run my home 5k though until the last week of the challenge. I'll try to find roughly equivalent hilly routes on my travels! :)

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Welcome to the challenge! I'm calling that 5K in 32:30, pace 6:30 min/km - hope that's acceptable!

Please see the latest speed challenge post here: healthunlocked.com/marathon...

Is this the right spot to post progress Abi? If so, then I managed to improve my pace from 5:51 for 17k, to 5:47 for 18.5k on Saturday. Still not sure if 5:40 will happen but we will see.

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What distance are you wanting recorded for these? 17K? The challenge is to run the same route...

I am closing comments on this post now, as we are starting to get in a muddle ๐Ÿ˜Š

Please go to the latest Challenge post here:

healthunlocked.com/marathon...

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