This is the last in our seasonal series of speed challenges - but as you will see there are some changes this time!
If you would like to join in please comment below. I already have a list on the go, which can be seen in the latest version of my trusty Google sheet here:
I want to keep this post brief - if you have any questions ask away.
π₯THE CHALLENGE!π₯
β Choose a distance (e.g. 5 km) OR a time interval (e.g. 30 minutes). This should be the same each week, and run over the same route each week, or at least very similar routes.
β WARM UP before each Speed Challenge run. This is very important and you should spend at least 30 minutes doing it if possible - and the shorter the run, the longer the warm up should be. Please read through the article linked below:
β Run your chosen distance or interval fast - and enjoy!
β The Challenge will begin on Monday, January 28th and you will run once per week for FIVE WEEKS. I will post each Monday to collect your data, but if you miss the odd week don't worry about it.
β Please give me your result as your AVERAGE PACE IN MINUTES PER KILOMETRE for each run.
β I will be calculating the results as the number of seconds per km improvement (or otherwise) each week, based upon the results you post for your first run of the Challenge. Because of the differences between you the results will not be directly comparable, but I hope that the improvements will be appreciable!
Going to take my best ever 5k time of 39:32 is 39.53x3.9/5 = 30.83mins or 30:50 mins.
When I get back and depending on how the intervals go would like to just keep it simple at 5k and 39:32 mins.
Hope this not confusing Abi and do not go to any trouble.I can always wait and hopefully post a run in the second week. But my 5k PB is eye on the prize for me.
Hi Bob! We are not doing the stated base time for this challenge - your first run will set your base time. I have added an extra week to the challenge in the hope that we'll all manage to get a few results!
I will be posting tomorrow and hope to make this more clear to everyone π
I am going to do a 20 minute tempo interval which will fit in nicely with my half marathon plan. I may add some extra intervals to the session, but I'll record them separately. Yay π
Haha, well I just got back in and finished with a 5:33 pace for a 27.5 minute run for this first one. I ran a mostly plowed route through my old digs in the cemetery. Iβm fighting a cold/lurgy too so I am ok with that for now.
I'd like to choose both 5k and 10k as my distances.
I've been mostly plodding/jogging all last autumn and early 2019 just trying to get time on my feet and to maintain a baseline fitness, but I did do a 10k combined 5k warm-up jog and 5k "run" last night to test the old legs! Surprisingly I was able to run faster and faster 1k splits at 6-7-8-9-10k so it looks like the old legs, heart n lungs are in good basic shape to go into this challenge with.
So can I post an initial 10k time of 01:01:08 please. My 5k starting time will be my Sat 26th Jan Parkrun time.
I will run Parkruns most Saturdays for the 5k and then run 10k midweek down in my carpark/batcave circuit.
My 5k PB is 25:11 and 10k PB is 58:23 (Strava) if needed for your spreadsheet.
Great! But we are not doing the base times for this challenge - just post your first runs when you've done them next week and that will be your starting point π
I would love to do some speed work again but waaaaaay too much ice out there where I am. I guess I'll live vicariously through the rest of you and long for clear roads, warmer temperatures and some speedier runs in the spring π. Best of luck Speedsters ππ½ββοΈππ½ββοΈππ½ππ½π¨
This will make me go to the running club every Monday. They always do the same route, I just have to choose 5 or 10 k. See how energetic I feel Monday for my starting data...
I'm moving house this week and doing red january til thurs(3 club night so varying routes!π) so i think I'll choose a 1km if that's allowed? ? Or else I might have to start a week late or may be opt out til the next batch! Didnt think it all through properly but could do a mini one maybe! X
Hi - I'd like to work on 5k. I'm pretty slow but have hopes of being a bit faster. Running in the week has to fit around work, but I can be sure of getting a run in at the weekend. With that in mind can I use the 5k I ran today as my baseline - or am I ok not recording another until Wed (when I'll most like next be able to get a run in)?
It's near enough to the start of the challenge, so I'm happy to take that as your first run - I don't want you to stress about fitting a run in during the week.
So this will be your first run of the challenge - please let me know the average pace you recorded (in min/km if at all possible!!).
Thank you - feel a bit of a fraud being here if I'm honest - not likely to complete a marathon or an actual race any time soon π³!
My 5k pace today was 6:34/km - and was only a fraction off my best time ever (said I was slow!) - so not sure how much improvement I'm going to show - still it will keep me focussed on getting some speedy 5ks in over the next few weeks π.
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