EDIT: Latest post here: healthunlocked.com/marathon...
Good morning superstars!!!
IT'S THE FIRST DAY of the challenge - are you ready?
There's still time to join in if you wish, please comment below πππ
Follow this link to see the list of Challengers - and the results as they unfold...
docs.google.com/spreadsheet...
You can give me your results (in min/km please!) here or on next week's post.
Good luck to you all!!! π
Sqkr & roseabi xx
More info here:
Hi Abi,
Thanks for setting this up again.
Conjured up a plan,
Running my C25k 8.1, 28 min run,
will use the warm up walk and the first 1.5k as warm up and the next 1k as my posted time , hopefully eye balls out, and the remainder as warm down approximately.
Atb to all
ππ₯πββοΈπββοΈππππ
Good Luck to all the Challengers π
Had my first go at 2k this morning - 4:56 per km.
Pretty pleased with that although it was such hard work I'm not sure I'm going to be able to better it π€£
Awesome! Well done, and I'm sure you've got more under the lid πππ
Speedy pace there Teach! Mind if I ask if you do any speed work? I've found its massively improved my pace and stamina....
I did loads of speedwork last summer with my running club (on the track and at efforts sessions) and it really brought my times down - got to 26:28 at parkrun 4 months after starting couch25k which I was pretty pleased with π
Unfortunately my term time work means I can't make any of the sessions so I'm trying to incorporate some "efforts" during longer club runs. Once the speed challenge is over I'm going to try to replicate what they're doing on the track on the seafront.
You're absolutely right - speedwork makes a huge difference x
Count me in!
Hi Abi.
Having (finally) run 10K, Iβm now working on increasing my distance so I figured that using the first 10K of each run would be a good idea. However, Iβm aiming to do each long run at around 6:30/km which doesnβt fit very well with the speed challenge. Then I thought of the 12 minute speed test that I do occasionally but Iβm not doing those very often.
Iβve been trying to do the last K of my long runs at a faster pace so is that acceptable for the challenge? Might be a bit tricky, but Iβll try and arrange for each one to be in about the same place (as my runs get longer, Iβll have to move the start point back). One thingβs for sure: Iβll be well warmed up! I ran 11K on the 22nd with the final K in 6:03 so I guess thatβs my baseline. If things go to plan, my next one should be on Monday (6th).
For what itβs worth, I did a walk with a couple of mates across Kinder Scout on Saturday. We set off from Little Hayfield and walked to Edale & back covering about 19.5 miles. In some parts, the wind made it tricky to walk in a straight line and I found that my waterproofs arenβt 100%.
I'm planning on including track work over the next few months. Is that allowed? If so, put me down for 4K.
First 6.5 mile run in the bag last night. Billed as a 10km, I guess we get the bonus bit for free.
Pace = 8:54 min/mile which equates to 5:32 min/km in new money. This will be my starting point please.
I have entered a 10km race on 7 June so this speed challenge is perfect timing for training.
Fabulous! Thanks L-L, and well done!!!
Hi Abi - 18th April, 5km, 5:12 pace, 25:46 time. Next attempt 9th May. D
Actually I could add 10k to the challenge too: 7th April 56:28, 5:43. Next race 19th May.
Dave, your runs are not within the dates of the challenge...
Never mind! Itβs good to focus on whatβs coming up and whether Iβm improving or not. Iβm also doing a HM on 2nd June...
That is true π
I have only been able to join one of the four previous speed challenges because they didn't fit in with my marathon training. Eventually I managed it by running 20 minute intervals - maybe you could give some shorter runs a go?
Good idea - I could work out some speed interval challenges. Will give that some thought!
I'm back as of now. Bit tired so will have a day off Glad to be back. I managed one run while on hols
Welcome back! xxx
Hi Roseabi can you put me down for a 26:07 park run! First attempt at PB this challenge
OK, had to rearrange my weekend a bit so I did my first run earlier than planned. I've realised that, since the plan is to increase my overall run each week, it's going to be interesting to keep the final k in the same place. Anyhow, by adding a short loop down a cul-de-sac, it worked OK this week. I did 12k with an average pace of around 6:10 and the final k (the one that counts) in 4:46. The workout graph looks a bit unbalanced! It's going to be fun trying to better that but I guess it's a case of "see what happens".
Parkrun this morning came in at 28:05, so that's 5:38 min/Km.
4:40 min/km for my first week please Abi. I am well off pace at the moment - been suffering with a cold/bad hayfever all this week. π
Off pace! That is very speedy!!!!
People sure are speedy! I dragged myself out of bed early today and managed my 4 k in a pace of 7:14. Lots of room for improvement.
First 1K yesterday... after not running for 12 days....I needed to see if the lungs and the legs worked... took it slower than slow... 8 min 11 seconds...
Run 2... 1K this morning... pulled back, because I felt it was too speedy and I needed to be sensible...... and ran it in 6 mins 45 seconds..!!!!
Blimey! Thatβs a huge pace improvement ππ» π
