The Reverse Mile Challenge

Workout - The Reverse Mile Challenge

• 10min @ 6'00''/km
• 5min @ 6'00''/km
• 100m @ 3'30''/km
• 100m @ 3'30''/km
• 1.6km @ 6'00''/mi
• 3min rest
• 1.6km @ 6'00''/mi
• 7min @ 6'03''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/the-reverse-mile-challenge-c763972f

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

The Running Channel has a reverse-running video worth your time. The key takeaways are distilled below. Watch the full video for context. Ready to test your backward-running ability? Here’s what you need to get started.

Key points

• Retro-running is a real sport with world-level championships, not just a novelty. This video makes it an accessible personal test.
• The core challenge: run 1 mile on the track at normal pace, then cover the same distance in reverse, trying to match your forward time.
• Preparation matters: warm up with easy jogging and drills, then practice the technique for the backward effort. Steady rhythm, follow the track’s curve, and look where you’re going.
• Coordination is the real obstacle. Your body isn’t trained for backward motion. Use short, controlled steps and focus on the track rather than what’s behind you.

Workout example

1. Warm-up: 5 to 10 minutes of easy running plus dynamic drills.
2. Forward mile: 1 mile at a moderate-to-hard pace (aim for 5:30 to 6:30 depending on fitness). Capture your time with a stopwatch or the Pacing app.
3. Recovery: 2 to 3 minutes of easy jogging or walking.
4. Backward mile: 1 mile in reverse, targeting a time within ±10% of your forward effort. Focus on:
   • Glancing over your shoulder or using a mirror/phone for visual reference.
   • Shortening steps to keep balance and control.
   • Staying in your lane, or at least on the track.
   • Matching the intensity (and heart rate) of your forward mile.
5. Cool-down: 5 minutes of easy jogging and stretching.

Practical tips

• Face backward and trace the track’s curve to keep your path straight.
• Quicken cadence. Shorter, faster steps help you stay balanced.
• Use track markers as visual anchors.
• If a stitch shows up, slow your step rate and focus on breathing.
• Compare your times. Calculate the percentage gap. Smaller gaps mean improvement.

Closing note

Try this backward-running challenge to sharpen coordination and pacing awareness. The Pacing app lets you set distance and intensity targets to your fitness, then pit yourself against your forward-mile time.

References

• How Fast Can You Run BACKWARDS? | Reverse Running Channel Challenge - YouTube (YouTube Video)