Internal Clock Challenge

Workout - Internal Clock Challenge

• 15min @ 6'30''/km
• 1.0km @ 5'20''/km
• 1.0km @ 5'00''/km
• 1.0km @ 4'40''/km
• 1.0km @ 4'20''/km
• 1.0km @ 4'00''/km
• 15min @ 7'00''/km

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Intro: This covers the How well do you know your body? video from This Messy Happy. The challenges below are ones you can try today. Watch the full version for everything covered.

Key points

• Running “blind” means skipping the watch during your workout and trusting what pace and effort feel like.
• Five workouts get progressively harder: hold steady base pace, handle VO2-max repeats, drop pace in stages, work within HR zones, and run tempo.
• Scoring is simple: every second away from target = one point. Goal is zero points.
• Each challenge includes 1–3 km warm-up and 1–3 km cool-down.

Workout example (challenge 1, blind base 5 km)

1. Warm up 1–3 km easy.
2. Run 5 km without checking pace, keeping each km at the same speed. New to this? Clock the first km, lock in target, then finish the last 4 km blind.
3. Cool down 1–3 km easy.

Example target: 5:00/km per lap. Any second faster or slower = 1 point (so both 5:01 and 4:59 score 1 point).

Other challenges (quick reference)

• Blind VO2-Maxer. Four 1-km repeats at 5K pace or faster, 4 minutes recovery between. The catch: match your first km’s time on the final repeat.
• Blind Steps to Hell. Start with 1 km at easy base (for example, 5:00/km), then drop 20 seconds off each subsequent kilometre (4:40, 4:20, 4:00, 3:40). No peeking.
• Heart-Lek. A zone progression: 4 min Zone 2, 3 min Zone 3, 2 min Zone 4, 1 min Zone 5, 5 min walk. Repeat twice. Stay within each zone’s HR range to hit zero.
• Blind Tempo. After warm-up, hold 20 minutes at tempo intensity (high Zone 3, around 170 bpm) or half-marathon pace. No watch checks.

Closing note: Try these challenges and find out how well you know your body. The Pacing app sets speeds that match your current fitness.

References

• How well do you know your body? - YouTube (YouTube Video)