SPEED Challenge INFO POST 🤩 - Fun Beyond 10K & ...

Fun Beyond 10K & Race Support

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SPEED Challenge INFO POST 🤩

roseabiUltramarathon•

6 years ago•40 Replies

Hi whirlwinds!

💥THE CHALLENGE!💥

★ 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:

runnersconnect.net/why-shou...

★ 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:

docs.google.com/spreadsheet...

I look forward to seeing how you get on!

Sqkr & roseabi xx

Written by

roseabi

Ultramarathon

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40 Replies

•

roseabiUltramarathon6 years ago

MadDave pianoteacher Oldfloss Maddee_6333 Rubinstar Whatsapp Rhodalewis misswobble HoagyM

You guys are on my list 😊

pianoteacherMarathonHalf Marathon• in reply toroseabi6 years ago

Thanks Abi! Going to go for 2km rather than one mile now I'm finally allowed to go to Army Selection 😁

roseabiUltramarathon• in reply topianoteacher6 years ago

Oh yes, of course! I have put that in the spreadsheet 😊😊😊

andystev6 years ago

Umm, January 29th?

roseabiUltramarathon• in reply toandystev6 years ago

Ha, thanks Andy! Edited 😄

homlyme6 years ago

Sign me up please roseabi

homlyme6 years ago

Can I use my park run results

roseabiUltramarathon• in reply tohomlyme6 years ago

Yes, any parkrun you do within the dates mentioned xx

Maddee_6333Half Marathon6 years ago

Just to be quite clear, that means don’t try to run more than 1 fast run a week, rather than do only 1 run a week in total, yes?

I’m currently thinking of doing it over a mile, as the 12 minute tempo run I did this morning came out at about 2.5k including a brief warm up.

roseabiUltramarathon• in reply toMaddee_63336 years ago

Yep, just the one Challenge run per week please! The rest of your week's runs are your business 😊

A mile is an excellent distance to choose 😊😊😊

Maddee_6333Half Marathon• in reply toroseabi6 years ago

Great 👍

Now to figure out *where* to do it 🙂

roseabiUltramarathon• in reply toMaddee_63336 years ago

That hill at the start of the Beachy 10K 😉😊😊

Maddee_6333Half Marathon• in reply toroseabi6 years ago

🤣🤣🤣🤣🤣

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!

roseabiUltramarathon• in reply toMaddee_63336 years ago

Hardcore! I like as flat as possible for fast runs 😄

Maddee_6333Half Marathon• in reply toroseabi6 years ago

Well, if I go up it I can come down it again 😉

roseabiUltramarathon• in reply toMaddee_63336 years ago

True dat

SqkrHalf Marathon6 years ago

🖐️ Me too please! I need to get on with HM training but a few speedy runs wouldn't go amiss 😊

roseabiUltramarathon• in reply toSqkr6 years ago

Awesome! 5k?

SqkrHalf Marathon• in reply toroseabi6 years ago

Oo sorry, yes please. I'm not sure where yet, I'll see what happens.

andystev6 years ago

I'm in for a 5k please. The coach has agreed to build Parkruns into the schedule for a few weeks.

roseabiUltramarathon• in reply toandystev6 years ago

Marvellous!

MacmacMarathon6 years ago

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! 😊

roseabiUltramarathon• in reply toMacmac6 years ago

Welcome!

WindozeHalf Marathon6 years ago

5k or a parkrun PB for me please 😂 it annoys me like crazy I break my 5k PBs on my 10k races....😜🤔🤔

roseabiUltramarathon• in reply toWindoze6 years ago

Excellent!

KatnapMarathon• in reply toWindoze6 years ago

Try doing a longer warm up and see if that helps 😁

Good luck with your parkrun PB!

WindozeHalf Marathon• in reply toKatnap6 years ago

My bloody warm ups are longer than the feckin 5k runs 😂😂😂😜😶

TbaeMetric Marathon6 years ago

I’m in Abi please.

Loads of warm up and sticking with 1k only.🙈😂

👊💥🏃‍♀️🌟

roseabiUltramarathon• in reply toTbae6 years ago

Fabulous!!!

WhatsappHalf Marathon6 years ago

Thanks Abi. 5k as I need to crack 25 mins.

roseabiUltramarathon• in reply toWhatsapp6 years ago

Added 😊

KatnapMarathon6 years ago

I've got a 200m Strava segment I'd like to improve (from the current 53 seconds) that I tend to use as a sprint finish after a long jog.

roseabiUltramarathon• in reply toKatnap6 years ago

200m - awesome!!! Added 😊😊😊

WindozeHalf Marathon• in reply toKatnap6 years ago

I'm with you on that hill 😎😎😎🤯

Langley-LoperHalf Marathon6 years ago

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.

roseabiUltramarathon• in reply toLangley-Loper6 years ago

Added!

Lol! There really aren't too many alternatives for "route" are they?

OldflossAdministrator6 years ago

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!