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

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: https://www.runnersworld.co.za/training/the-1km-challenge/

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: https://connect.garmin.com/modern/activity/5502643346
Strava: https://www.strava.com/activities/4026905536

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