Green Light Challenge

Workout - Green Light Challenge

• 10min @ 6'15''/km
• 1.0km @ 5'00''/km
• 1.0km @ 5'00''/km
• 10min @ 7'15''/km

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Intro

The FOD Runner just shared SQUID GAMES For RUNNERS GAME 1 - Green Light FAIL + CALF INJURY UPDATE. Solid stuff. Here’s how to run this workout. Watch the full video for the rest.

Key points:

• Squid Games for runners: run two kilometers back-to-back, staying within 3 seconds of your first km’s pace. Hit 5:00 min/km on the opening km? Your second must fall between 4:57 and 5:03.
• Watch settings matter. Andy had his display in kilometers but the alarm running in miles, mixing up minutes-per-mile and minutes-per-kilometer.
• Injury update: calf still sensitive, ankle slightly sore. Approach: easy, low-intensity runs (30-45 min) at 0-1/10 discomfort, building to 60 minutes by the end of the week.
• Weekly plan: 4-5 days of easy running, with at least one outdoor run (Tuesday/Thursday/Friday preferred) and a longer weekend session (up to 90 min if strong). Hold off on hard intervals until pain is 0/10.

Workout example:

Squid Games "Green Light" challenge
1. Warm-up: 5-10 min easy jog.
2. Run 2 km as fast as you can while keeping each kilometre within 3 seconds of the previous one.
   - Target pace ~5:00 min/km (~8:00 min/mi). Adjust to your fitness.
3. If you miss the 3-second window, stop and reset. The goal is consistency.
4. Cool-down: 5-10 min easy jog.

Closing note: Give the “Green Light” challenge a try. Adjust paces in the Pacing app and look after your calf and ankle.

References

• SQUID GAMES For RUNNERS GAME 1 - Green Light FAIL + CALF INJURY UPDATE | FOD Runner - YouTube (YouTube Video)