Pacing Precision Challenge

Workout - Pacing Precision Challenge

• 12min @ 6'00''/km
• 100m @ 3'45''/km
• 100m @ 3'45''/km
• 100m @ 3'45''/km
• 100m @ 3'45''/km
• 3 lots of:
  • 400m @ 3'45''/km
  • 2min 30s rest
• 10min @ 6'00''/km

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Intro: a breakdown of “Predict Your Lap Time…And Then Run It!” from The Running Channel. Here’s what you need to try it yourself. The full video has the rest.

Key points

• The core idea: set a target 400 m split (say, 80 seconds) and run three laps trying to match it each time.
• No watches or timers. You rely on feel and simple mental markers.
• Winning is about consistency, not speed. Whoever gets closest overall takes the Lap Champion crown.
• Most runners settle into a steady conversational pace (about 6 min/km) and use tricks like “count to 20 four times” to stay on track.

Workout example

1. Warm-up: 5-10 minutes easy jog plus a few strides.
2. Predict: look at a recent 400 m effort, settle on a target you think is realistic (e.g., 78 s, 80 s, 85 s), and write it down.
3. Run: three 400 m laps, aiming for your predicted time each one.
   • Pace by feel: count your steps, or break the lap into quarters with “count to 20 four times.”
   • Steady effort. Don’t go out hard or accelerate at the end.
4. Record: write down your actual split after each lap (e.g., 77 s, 79 s, 80 s).
5. Adjust: if you’re consistently off, tweak the mental cue next time.

Practical tips

• Commit your target to paper before running.
• Practice running at conversation pace on a straightaway so you know what that effort feels like without a watch.
• Counting steps or “count to 20 four times” keeps a steady rhythm.
• Keep it relaxed. This is about accuracy, not max effort.

Closing note: head to a track, pick a time, run three laps, and measure your accuracy. Use the Pacing app to set targets to your speed.

References

• Predict Your Lap Time…And Then Run It! - YouTube (YouTube Video)