Can We Run A Perfect Workout? - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “Can We Run A Perfect Workout?” from The Running Channel. It’s a fun watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The video showcases a Garmin execution‑score challenge: runners program exact paces in their watch and are scored on how accurately they hit each interval.
Progressive interval structure helps you practice pacing, from marathon‑pace long repeats to faster 10‑k intervals.
Use Garmin Connect (or any watch with interval support) to load the workout and get real‑time pace feedback and a post‑run execution score.
Tip: don’t sprint ahead of the target pace – stay steady to maximize your execution percentage.

Workout Example

Workout A – Mixed‑Pace Track Session (all distances in kilometers)

2 km at marathon pace (e.g., 5:00 min/km for a 3:30 h marathon).
2 × 1 km at half‑marathon pace (e.g., 4:30 min/km).
4 × 500 m at 10 k pace (e.g., 4:00 min/km).
Recovery: 2‑minute easy jog between each interval.

Alternative: Progressive Mile Repeats

10 × 400 m at 4:30 min/km with 90‑second recovery jog. Each 400 m gets slightly faster (≈10 s per rep) if you want a progressive feel.

How to use

Create the workout in Garmin Connect → send to your watch.
During each interval, watch the execution score (percentage) – aim for >50 % for a solid session.
After the workout, cool‑down 5‑10 min easy jog.

Closing Note

Give this interval challenge a go and tweak the paces to match your own training zones in the Pacing app. Have fun nailing those paces, and may your execution score soar! 🚀