Team Relay Challenge
Workout - Team Relay Challenge
- 2.0km @ 7'00''/km
- 8.0km @ 5'36''/km
- 8.0km @ 5'00''/km
- 5.0km @ 4'20''/km
- 2.0km @ 7'00''/km
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Quick summary
Highlights from “Can You Run From London To Paris?” by The Running Channel. We walk through the relay workout framework so you can try it yourself. Watch the full video for the complete coverage.
Key points
- Relay format: five runners split the 225-mile route, with each person doing roughly a half-marathon a day (10-13 miles). A baton pass marks each handover.
- Time limits: each runner has a 3-hour window for their section.
- Navigation and tech: your running app’s GPS and AR features help you follow the route, find waypoints, and avoid wrong turns.
- Routine and recovery: warm-up and fuel before each leg, stretch and refuel after.
- Team strategy: a 6 am start with a coordinated hand-off keeps momentum. Water, snacks, and morale matter.
Workout example (day 1 sample)
| Runner | Start Time | Distance | Target Pace (if you want to mimic) | Cut-off | Notes |
|---|---|---|---|---|---|
| Mo | 06:00 | 13 mi (about 21 km) | Easy-steady, finish by 08:00 (about 6 min/mi) | 3 h | Early breakfast, finish before sunrise. |
| Sule | 08:00 | ~6 mi (about 10 km) | Comfortable, under 1h30 | 3 h | Keep navigation on. |
| Ali | 09:30 | 10 km (about 6 mi) | Moderate effort, aim for 5:30/mi | 3 h | Use AR line for route. |
| … | … | … | … | … | Repeat for each day. |
How to apply it:
- Pick your team (2-5 runners) and split the total distance into 10-13 mi legs.
- Set a 3-hour cut-off per leg with a timer in your Pacing app.
- Use the app’s AR/route feature to stay on path and mark checkpoints.
- Quick warm-up, run, cool-down each leg.
- Stay hydrated and fuel every 10 km (banana, electrolytes).
- Celebrate each hand-off.
Closing note
Try this relay format. Adjust the mile-per-leg splits to your fitness in the Pacing app.
References
- Can You Run From London To Paris? - YouTube (YouTube Video)