World Record Pace Challenge

Workout - World Record Pace Challenge

• 10min @ 6'00''/km
• 1.0km @ 3'56''/km
• 2min 30s rest
• 400m @ 3'10''/km
• 2min 30s rest
• 200m @ 3'00''/km
• 2min 30s rest
• 200m @ 2'30''/km
• 10min @ 6'30''/km

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Intro: a rundown of “Normal Runners Try Running at World Record Pace” from This Messy Happy. An entertaining video. Here are the key bits so you can try the workout. Watch the full video first to see how it played out.

Key points

• A standard 400 m track is the testing ground. Runners try to hold world-record paces from 100 km down to marathon, half marathon, and 5K.
• This isn’t a serious push. The group treats it as a playful interval session, starting with the hardest pace (the 100 km record) and working down to shorter distances.
• Paces are in minutes per kilometre. The 100 km record pace is ~3:56/km. Marathon WR pace is ~1:16 for 400 m. Half-marathon WR pace is ~36 s for 200 m.
• A 400 m track and a stopwatch is all you need. Bonus points for a tailwind on the 200 m repeats.

Workout example

1. Warm-up: 10 min easy jog plus 4 × 100 m strides.
2. 1 km at 100 km WR pace: aim for 3:56/km.
3. 400 m at marathon WR pace: ~1:16.
4. 200 m at half-marathon WR pace: ~36 s.
5. Optional 200 m at 5K WR pace: ~30 s if you’ve got more.
6. Cool-down: 5 min jog and stretch.

Use the Pacing app to scale speeds to your fitness. Focus on completing each distance, not hitting world records.

Closing note: these are wild paces. Have fun with it. Adjust distances or speeds as needed.

References

• Normal Runners Try Running at WORLD RECORD Pace - YouTube (YouTube Video)