NB - only ONE Speed Challenge per person, please!!! 😘
★ WARM UP before you start!
I'll post a couple of videos at the bottom. Most of the movements in them can be done indoors so you can save your outside time for running. After the dynamic movements, finish with a warm-up jog for a km or so.
★ RUN your chosen distance, or jump, AS FAST AS YOU CAN!!!
You do not need to run every week, just do whatever you can fit in.
★ POST THE TIME IT TOOK YOU TO RUN YOUR CHOSEN DISTANCE, OR JUMP(in min:sec)HERE ON THIS POST IN THE COMMENTS!!!!!!!!!!!!!!!!
😊😊😊
I will POST WEEKLY (Tuesday) updates, and put all the results into my spreadsheet (calculating the changes in your running/jumping times from Week 1 in seconds) which you can view here:
Okayyyy - I see you added me roseabi! That means I have to do it. As it turns out, the last km of my current running route is suitable, so that’s what I’ll use. I’ll start tomorrow. 👊
Haha thanks BC! Some eagle eyed people who follow me on Strava might have noticed that I’ve run twice since (sort of) signing up, but I’ve yet to attempt to speed up! Never mind! 😅
I got a comment on Smashrun, "fastest split in a month" Woooohoo, go me. I did it as part of my 5k run, just threw the kitchen sink at it from 3 km to 4 km. Magic Bridge appropriately.
Anyway, nuff gabbing. Clears throat. 1 km = 5.29 min (on my Garmin)
Not bad for an old un. Also, I did Joe Wicks PE on telly beforehand
Thanks for doing this for us again Roseabi. Much appreciated. You're a diamond you are xxx
Thanks roseabi, can you add me please? 1km again. I'll see if I can beat my 1k from last time 🤞 Might not start it until after Easter as I'm tapering this week but it depends how stir crazy I get!
Going to try crunching a 1 km with eye balls on stocks to get below 4:00
So I need 5x200m intervals better than 48secs all from a standing start.
Going to do the warm up routine,standing start go,walk back recover and leg stretch, repeat another 4.Then warm down routine.
It’s all I can do.Even with a flying start could not maintain that pace for 1k continuously.I am very impressed with your 1k pace Floss and so many others taking part.💥☄️
I know it’s a bit of fun and we are running against ourselves but it is motivating and inspiring to see the results and the individual improvements.
Brilliant..my 1 K around my gardens is 9 min at the moment...including an obstacle section over a half made rockery..if I can get it down to 7 minutes I will be lucky...I have no straight long sections..and a grassy meadow strip too! 🤣
Today was 4:47 for me. Legs feeling a bit heavy after a long run yesterday. Trying to now convince myself to go and at least finish my 5k after dinner 🙂
Haha I forgot I said that No I skipped the evening run as I really needed to rest after Sunday’s 21. I instead got a trail 10k yesterday early morn and I just finished a road 10k now. Both felt good, especially the trail bit. Going to take tomorrow off.
I was wondering if you had some advice for me - I thought I'd do my 1 k as part of our new Saturday morning 5 k. Should I run 2 or 3 k first as a warmup, then do it on the fourth lap, or should I only do a 1 k warmup first, then do it on my second lap?
10-15 mins warm up. Stop for some stetching then smash out your 1k (take a 30-60 second standing recovery after) then finish up with an easy pace for the remainder of the 5k.
I think it depends how you're feeling during the run - if you feel ready for the sprint after your first km then go for it! Personally I would probably want to do it in the middle of the 5k so as to have less left to run afterwards 😊
Personally, I wouldn't do it as part of a run which is trying to achieve anything else. I do 2 or maybe 3 k at a gentle jog to warm up, then do the k off a flying start, then stagger home. And I reckon 4k would be that little bit too long a warm-up to get the best 1k. Good luck!
I combined two goals as well. I wanted to do 10k so put the speedy 1km in pretty early - started around 1.5k I think. It never occurred to me to warm up then stretch and start my fast km - I deliberately went for just picking up my stride rather than having to get going from a standing start.
Yep, I just go by the watch - start to accelerate at (say) 1.95k and keep going as best I can till the 3k beep, taking the 3k split as my challenge time.
8.18 for 1K Only just building up my distance again after being ill at the beginning of January so will hopefully be able to get a bit faster over the month!!
So, I just ran my 1km in 5:02 !!! An absolute PB over that distance. Which was a bit daft cos I'm going to struggle to beat that! (I ran it in 5:36 when I was checking out the segment a couple of days ago, but my previous best had been 6:16 ... so 5:02 is going to be extremely hard to beat).
How scarily close is that to being 4 minutes something? Damn! However hard it's going to be I know my head isn't going to accept I can't do better 🙄🤷♀️
Oh bugger …… perfect weather conditions for run 1, but feeling pretty lethargic personally. Couple of heavy-legged warm-up Ks in around 5'35", then gave it a go over K3. Still didn't feel great, and glances at the watch never showed anything better than 4'20" - 4'30" instantaneous pace. But it gave me a split time of 4'16", only a second off my November PB …….. so my graph is almost bound to be downhill from here .
"Start slow" is the usual advice for a race, should have applied it here over the month Whatever, onwards and upwards!!
Thank you Roseabi. My challenge is a 2.09 km segment of a regular run. Currently my pace on that segment is 8.05 per km and look forward to reducing this in the coming weeks. Want to get faster overall!
Sorry, I have obviously misunderstood the whole challenge!!! Not to worry. the time for that segment of 2.09km is 16.56 minutes. Is this what you need? xxx
Brilliant Abi! I went out for my second attempt today and shaved a bit more off on km #3 for 4:40.3 Glad I went today as we are getting snow tomorrow! 🙄 ⛄️
I know.....this is fun! I am in a bit of trouble though. Last night Mrs BC asked me why I was sitting in the lounge with a pile of frozen peas around my feet! I had a knee twinge and didn't realise that the bag I had taken from the freezer had been opened; so when they thawed a bit .......My knee was grateful though. Having an extra rest day!
I do UTS ! I suspect it has a particular resonance as we get older!
Unfortunately I look as though I am going use up a few more packets....unopened ones this time; knee doesn’t like any impact..run, hop or jump. Will need a (hopefully) short lay off☹️.
🤔 I am afraid that the dreaded IC has struck. Swelling and pain on my left knee at the front bottom right hand side.. could be meniscus trouble. Swelling went away overnight and pain went too, thanks to my packet of frozen peas .... but it doesn’t like me hopping or running, so I will just have to do all of my other exercises but lay off the impact stuff. Maybe a week or so will sort it. Bum !
Thanks UTS. Dog walk first tomorrow and then exercises, just to check that the hills aren’t aggravating it. Feels like the sort of thing I used to get playing football when the joint opens up a bit. Long time ago!
Thanks roseabi. I don't think it is a big deal. Hopefully a few days off running will do the trick. Haven't had a knee problem since a low flying Old English Sheepdog puppy (ours) put me on crutches 6/7 years ago!
Hi roseabi, I couldn’t help myself, I needed a run. Fastest 1km during a 5km run was 5.22. Happy to keep repeating that route, it’s an easier one than last time 👍
Not sure where to post my ‘fast’ 1k so I’ll post here and hope it’s ok. I chose the fastest split from my 5k run this morning and it was 6’ 46”. Because I had this on my mind and couldn’t decide which k to go for it, I ended up doing the whole run faster which was great. Thanks for setting the challenge.
Felt awful during the 3 k warmup and kept stopping to catch my breath. I pegged out a 1km stretch on my Garmin using the Steve Ovett statue as my marker and inspiration and decided that this wasn’t going to be the day for a 1km PB, but what the heck, just set a marker for next week. Felt awful the whole way through it with aching legs and nearly threw the towel in at 500 metres but needed a baseline time so ploughed on as Steve was in sight! Was mighty surprised to see the Garmin ring up a time of 4.04 which is equal to my PB!! Definitely room for improvement based on how knackered I was by the whole thing.
Thanks Roseabi. I know I have it in my legs somewhere. I’m going to have to dig around to find it 😂 It was quite busy down there in the sunny weather, but everyone seemed to be keeping their social distance.
Just read through all these results ....... 😱 You guys are so fast and I’m definitely a square peg in a round hole!
Note: I’ve run twice since the challenge started and have yet to bite the bullet and move out of “cheeky’s favourite trotting pace”. Maybe tomorrow! (Maybe!) 😅
I’m waving Pom poms cheeky! Just remember you are only trying to beat your own time so forget all these greyhounds and just think of it as doing the last km of parkrun. (Or the first in my case 🤪)
Goodness, this is a popular challenge this time round! 😄
I got my first speedy 1k in today, wasn't actually that speedy compared to my usual but it's a start! A pretty flat kilo in 4.58. Was a bit self conscious as it was just a pavement and I didn't want to be heavy breathing round people! I think I'll get a much better one in the Meadows where there is more space, and fewer things like bus stops 😂
I love dogs, really I do. I miss running with mine terribly. ☹️ But I could have done without the big one barking and bouncing around my feet during my fast km attempt this morning. 😡 The owners tried in vain to recall it. I said “oh it’s ok” - but it wasn’t, I was sooo disappointed as I was doing well and ended up having to pretty much run on the spot for several seconds. Waaaaaa. 😭
Anyway roseabi , my first marker for the speed challenge is 7:11 (it could have been under 7, which for me is flying!)
Don't dogs have to be on a lead? Here in Norway, dogs have to be on a lead from April 1st until the end of August. This is mainly to protect wildlife, but good nonetheless.
However, in current circumstances I think maybe such a law should be introduced when out in public, or at the very minimum put the dog on a lead when approaching others.
Bit late reporting this, but did my first one on Tuesday, having followed the guidance on here (thanks!) on how to create a 1km segment along a flat bit of my normal route. So after a 1.5k warm up I went for it and managed 6:01, which is almost 30s slower than my best from last year (currently a long way off that level of fitness!), but easily my fastest this year. Strava also tells me that I’ve run that segment 51 times (as part of longer runs of course), and that was my second fastest to date. So very happy with that time for starters😀
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