Olympic Pace Challenge

Workout - Olympic Pace Challenge

• 12min @ 6'13''/km
• 2 lots of:
  • 50m @ 5'30''/km
• 200m @ 3'00''/km
• 4min rest
• 10min @ 6'13''/km

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Intro: Matthew Choi’s viral video Run Olympic Gold Pace, Win $100 is worth a watch. Here’s the essentials so you can try this challenge today. The full video is packed with details and real attempts.

Key points:

• Eliud Kipchoge’s Olympic marathon gold pace is 4 min 40 sec per mile.
• Solo: run 200 m at that pace in 36 seconds total to win $100. Knock out 100 m in 20 seconds for $20.
• Relay format: two runners each cover 100 m, combined time under 36 seconds, $50 per person.
• Real participants in the video hit 30 to 33 seconds on the 200 m sprint, and one relay pair finished in 32.97 seconds.
• Grab a stopwatch, find someone to race (friend, stranger, doesn’t matter), and track your splits carefully. The Pacing app lets you tweak distances and times to match your own fitness.

Workout example:

Warm-up: 5–10 minutes of easy jogging with dynamic stretches.

Sprint 1 (200 m):
- Goal: 36 seconds total (matches 4:40 min/mile pace)
- Run out 100 m in roughly 17 seconds, pivot, return in roughly 17 seconds.
- Times between 30–33 seconds put you well under target.

Optional Relay (2 × 100 m):
- Runner one takes the first 100 m and hands off.
- Runner two finishes the last 100 m.
- Hit under 36 seconds combined and you both pocket $50 (total $100).

Cool-down: 5 minutes of easy running and static stretching.

Closing note: ready to find out if you can run at Olympic pace? Use the Pacing app to dial in custom distances and target times that match your ability.

References

• Run Olympic Gold Pace, Win $100 - YouTube (YouTube Video)