Perfect Pace Challenge

Workout - Perfect Pace Challenge

• 12min @ 8'00''/km
• 2.0km @ 5'30''/km
• 2min rest
• 2 lots of:
  • 1.0km @ 5'00''/km
  • 2min rest
• 4 lots of:
  • 500m @ 4'30''/km
  • 2min rest
• 10min @ 8'00''/km

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Intro

A summary of “Can We Run A Perfect Workout?” from The Running Channel. We’ll walk through the key takeaways so you can run this workout today. Watch the full video for the details.

Key points

• The video centres on Garmin’s execution-score challenge: runners enter precise paces on their watches and get scored on pacing accuracy across each repeat.
• A tiered interval mix builds pacing precision, moving through marathon-pace long reps, half-marathon tempo, and faster 10K repeats.
• Garmin Connect (or any watch with interval programming) lets you load the workout, watch pace in real time, and see your execution score at the end.
• Don’t overshoot the target pace. Staying controlled keeps your execution percentage up.

Workout example

Workout A: mixed-pace track session (all kilometre distances)

1. 2 km at marathon pace (e.g. 5:00/km for a sub-3:30 marathon).
2. 2 × 1 km at half-marathon pace (e.g. 4:30/km).
3. 4 × 500 m at 10K pace (e.g. 4:00/km).
4. Recovery: 2 minutes easy jog between reps.

Alternative: progressive mile repeats

• 10 × 400 m at 4:30/km with 90 sec jog recovery. Drop the pace by about 10 sec per rep for extra challenge.

How to use

1. Set up the workout in Garmin Connect and sync it to your watch.
2. Track your execution score (a percentage) during the session. Aim above 50% for a solid effort.
3. Cool down with a 5-10 minute easy jog.

Closing note

Try this workout and adjust paces to your training zones in the Pacing app.

References

• Can We Run A Perfect Workout? - YouTube (YouTube Video)