How to run faster in 2020 - Runner's World 1km Challenge

How to run faster in 2020 - Runner's World 1km Challenge - Can you run faster?

Рет қаралды 190

Күн бұрын

If you have stagnated in your running and it's all a bit routine and mundane, then you need a challenge; the Runners World 1km Challenge to be more precise. Okay, you may have already done this or something similar, but if not it's worth squeezing these 4 weeks into your running training plan and focus on how to run faster and it's only a 1km run. I'm not a super fast runner, but I know I can go faster.
It's always good to add speedwork into any long distance running schedule and train your body to feel that it has more than 2 or 3 speed settings. Spending 4 weeks is not too onerous to specifically target your 1km running performance and it may improve your medium to long distance running times too.
This video is the starting point in the Runner's World 1km Challenge and requires a baseline from which to determine the different running paces (200m, 400m, tempo, easy running, long run and recovery run) and also to measure the improvement that the 4 week challenge provides. After 4 weeks you should be able to answer the question can you run faster.
Details of the 1km sprint challenge: www.runnersworld.co.za/traini...
It's quite different to what I'm used to and looking at the programme is quite daunting, but my hope is that through improving my 1km time I will also improve my running physiology (and probably running form and running efficiency too) as well as improve my positive mental attitude towards running. The idea being to transfer the positives into a quicker 5k. At least that's the plan!
The data presented was collected using my Garmin 935, Stryd Footpod and Garmin HRM chest strap. The run and data can be found here:
Garmin: connect.garmin.com/modern/act...
Strava: / strava
Video by Ray Whitby for Aspiring Runners using Samsung Galaxy S20
Photo by Trung Huynh Duc from Pixabay
#1ktrainingplan #aspiringrunners #runningchallenge
⏱ Timestamps ⏱
0:00 How to run faster - Runner's World 1km Challenge
0:44 Background
1:49 Positive physical and mental impact
2:17 Anaerobic developments
3:18 Personal running goals
4:01 Benefits of speedwork
4:28 5k prediction times
5:04 Previous 1km personal record
6:43 Baseline
7:10 Thoughts
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Пікірлер: 17

@AspiringRunners 3 жыл бұрын

Question of the Day: What is your fastest 1km time and what training have you done to improve it?

@robbiegarnz7732 3 жыл бұрын

Great job Ray! You're an animal!! When asked how to do better on our Army PT test, my old drill sergeant once said to us: if you want to run faster, RUN FASTER! If you want to do more push-ups, DO MORE PUSH-UPS...etc. You are on the right track my friend. Crushing that comfort zone and raising the VO2 and aerobic threshold!

@AspiringRunners 3 жыл бұрын

Thanks Robbie. You'll hit the nail on the head. I have been guilty of not knowing how to push myself in the running. If I try and speed up and start to feel it in the legs, I slow down almost immediately (except maybe at the finish line), rather than training my body and mind to push through. I know there must be a limit to positive mental attitude of course, but it is a vital component.

@TheDeterminedRunner 3 жыл бұрын

Dread! Good job with taking on something different Ray, i'm sure we can all get a bit quicker & at least you're pushing yourself to see what you can do 👍🏃

@AspiringRunners 3 жыл бұрын

Thanks! I need to get over the fear or concern that I will stress the system yet again and come away with another running injury. At least this is a short challenge to try and find our maximum running potential for 1km. I want to break sub-20 5k in the next couple of years... before it's too late for me!

@TheDeterminedRunner 3 жыл бұрын

@@AspiringRunners That's a great target to have & i'm sure that's achievable for you with the training you'll be doing :)

@DevRunner 3 жыл бұрын

I like this whole idea! I just started contemplating a 1 mile time trial, so this seems like a great stepping stone! Great content as always!

@AspiringRunners 3 жыл бұрын

Thanks DevRunner! The 1 mile is something I want to look at in the near future, but in recent news I'm not sure how inspiring or disheartened I should be. Aaron Yoder ran 1 mile in 5 mins 30secs... backwards! I can barely manage that pace going forwards!!

@danieltustin4120 3 жыл бұрын

Good on you for shifting your focus to speed if that's what you can do! Ultimately if your top end speed is faster, then it should be "easier" to run faster at longer distances too. Loved the science based discussion here, just subbed! I make running videos too :)

@AspiringRunners 3 жыл бұрын

Hi Daniel. You're totally right about having higher top speed making running quicker more easy. I guess I had only looked at it in terms of going only slightly faster than desired pace during speedwork sessions rather than a total focus on how much I can improve the top end speed. Perhaps that's the issue with my previous narrow focus of training programmes. Just hope I can survive these 4 weeks.

@ThatRunningGuy 3 жыл бұрын

Best of luck with the challenge Ray. My 1km PB a few months ago was 3:03 without any speed interval work for 9 months. I believe with a few months speed interval work I could go sub 3 (I’m 46)

@AspiringRunners 3 жыл бұрын

Thanks Chris. 3:03 is incredible. Does knowing you could go quicker inspire you to find out? I recall on one of your videos that you were quick when younger, do you find yourself battling with the performance of your youth, or just enjoy what you can do nowadays? Several senior runners have said that's why they like this age grading (at parkrun). I never ran seriously or that quickly when younger so never knew what I was capable of. Now it feels like time is running out to realise my maximum potential for this age. Not sure if I'll ever get as low as 3:00/km, but maybe that's the fun of the challenge is to try and push and see what my body can do.

@ThatRunningGuy 3 жыл бұрын

Aspiring Runners To be honest the reason I started running again at 42 was probably because of the missed opportunity due to giving up at 17. PB’s of 1:59 800m 4:07 1500m. Back then didn’t really love running but enjoyed the success. Now I’ve fallen in love with running and want to prove to myself that I’ve still got it. With a goal of running for England. It might not be for 2-5 yrs but that’s my goal and driving force. I’m not looking to rush it as these things take time, the most important thing is consistency and staying injury free. Not sure what distance yet. I believe that we shouldn’t put limitations on ours just because of our age. Good luck with your goals Ray👍

@AspiringRunners 3 жыл бұрын

@@ThatRunningGuy I think you have a fantastic attitude to your running goals and hope you do get to run for Team GB. My mention of age was not so much about what cannot be done because one is older, but the realisation that there must be an upper limit based on age (as well as genetics) to the fastest possible times one can run. I read somewhere that for the 50-55 yo category the fastest 5K time was just over 15:00 Martin Rees. In fact seems like a similar story to yours! I'm trying to determine what realistic goals I can set leading up to turning 50, not having anything from my youth as a target, but it's going to be interesting to find out. Perhaps it is down to increments of improvement, then readjust goals? www.walesonline.co.uk/news/wales-news/meet-fastest-60-year-old-planet---4038298

@ThatRunningGuy 3 жыл бұрын

Aspiring Runners For me it was about getting in consistent weekly training and staying injury free. I went from my first sub 20 min 5k in June 2019 to 17:56 in June 2020. I think it’s best not to put limitations on yourself or set goals...what will be will be. I believe it’s about training for you weakness, mine was endurance. Put in the consistent hard work and it will pay off.

@StridesandSummits 3 жыл бұрын

I am not sure how much faith I would put into the pace profile over such a short distance. Do the other metrics agree - do you have heart rate and/or cadence to cross-correlate? How did you feel when you were doing it - did it feel steady? Conversely, I don't think I would put much emphasis on being steady for such a time trial. What matters is coming across the line knowing you gave it all! Nevertheless, that's a great starting point, and I'm keen to see what you're capable of with a bit of focused training!

@AspiringRunners 3 жыл бұрын

This is an excellent point! I believe the pace data is fairly accurate for a consumer level product. I'm using Garmin 935 + Stryd Footpod (calibrated for 5k flat course) + Garmin HRM chest strap. The pace data has been "lightly" smoothed, but not as much as Garmin or Strava do it in their graphics. I did see a slowing of the cadence at 600m by around 10spm. The 'effort' is hard to gauge for an all out - everything begins to ache, but maybe that's my mental insufficiency at gauging the effort! Nonetheless, it may all be moot and the body does need to just give it everything, as you say. And hopefully it'll get a little better in 4 weeks time than the baseline. Thanks for sharing your thoughts!