★ Choose a distance (e.g. 1 km, 1 mile, 5 km etc.) OR a time interval (e.g. 20 minutes). This should be the same each week, and run over the same route each week, or at least very similar routes.
★ 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:
★ RUN your chosen distance or interval fast - and enjoy!
★ PLEASE POST NO MORE THAN ONE CHALLENGE RUN PER WEEK OVER THE FIVE WEEKS!!!
💥 YOU DO NOT NEED TO RUN EVERY WEEK! IN FACT I WOULD BE HAPPIER IF YOU TOOK BREAKS TO HELP GUARD AGAINST INJURY 😊😊😊
★ I will post each Monday to collect your data.
★ Please give me your result as your AVERAGE PACE IN MINUTES PER KILOMETRE for each run.
★ 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!
★ I will share the results in a Google Sheet like this one I did for the Spring Speed Challenge:
I was thinking of somewhere more like the Adur 🤣🤣🤣
In all seriousness, maybe I should incorporate that ridiculous slope up the left hand side of the drive at Stanmer. I HATE that slope. Give me a proper hill any day!
Please could you put me in for a 5k? I’m determined to crack my pb from last year...My HM pace has improved but my 5k pace has been stuck so this might spur me on! 😊
Add me in please. As my running routes are rather disorganised at the moment, I'm going long again and using the Sweatshop Running Club 10k route, as it's the only route I'm likely to do every week. It's a different 10k route to the last speed challenge route I used though, the summer route which includes a nice big chunk of river bank.
Now I re-read my reply to you, I notice how many times I have used the word "route". My English teacher would be so disappointed, but my PE teacher would be impressed.
Mine will be aiming for a consistent faster time over 1K...which in turn will improve my other time Will be late starting this week as some of the tree pollen has caused my a bit of grief! Very sore ribs and chest with sneezing and coughing!
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Will be late starting this week as some of the tree pollen has caused my a bit of grief! Very sore ribs and chest with sneezing and coughing! 
