Predict Your Lap Time...And Then Run It! - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of Predict Your Lap Time…And Then Run It! from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The challenge: each runner writes down a target 400 m lap time (e.g., 80 s) and then runs three laps trying to match that time as closely as possible.
No watches or timers are allowed – you must rely on internal feel and simple mental cues.
Success is measured by precision, not raw speed – the closest overall time wins the Lap Champion title.
Runners use a steady conversational pace (around 6 min / km) and mental tricks like counting “20 × 4” to gauge effort.

Workout Example

Warm‑up – 5–10 min easy jog + a few strides.
Predict – Look at a recent 400 m effort, decide on a realistic target (e.g., 78 s, 80 s, 85 s) and write it on a board or paper.
Run – Complete three 400 m laps, aiming to hit the predicted time each lap.
- Use internal pacing: count your steps, or count to 20 four times as a rhythm cue.
- Keep your effort steady; avoid sprinting at the start or finishing too fast.
Record – After each lap, note how close you were (e.g., 77 s, 79 s, 80 s).
Adjust – If you’re consistently off, tweak your mental cue for the next attempt.

Practical Tips

Write the predicted time down before you start – it prevents cheating and gives a clear goal.
Practice a “conversational pace” on a flat stretch so you can feel the effort without a watch.
Use simple counting (e.g., 20 steps × 4) to keep a consistent rhythm over the 400 m.
Stay relaxed; the challenge is about precision, not all‑out speed.

Closing Note: Give it a go on your local track – predict, run, and see how close you can get! Adjust the target paces to fit your own speed in the Pacing app and chase that personal best. Have fun, stay precise, and may the best lap champion win!