The No Watch Race | Predict Your Running Time - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of The No Watch Race | Predict Your Running Time from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points:

No‑tech 5 km challenge: Predict your 5 km finish time before you start and run without any watch or GPS.
Pacing strategy: Start easy, then gradually speed up toward the end (negative‑split style). Use natural cues (terrain, music, landmarks) instead of a device.
Mental tricks: Use song length as a “kilometer marker,” feel the effort, and avoid looking at your wrist. The goal is to train your internal pacing.
Lesson learned: Even experienced runners can mis‑judge pace; practicing “run‑to‑feel” improves future race pacing.

Workout Example (5 km no‑watch run):

Set a target pace – the presenter aimed for 4:12 min/km (≈6:30 min/mi) which equals about 21 min for 5 km.
Predict your time – write down your predicted finish (e.g., 20:00‑21:00 min) before you start.
Run the 5 km:
- First 2 km: easy, slightly slower than target to warm up.
- Middle 2 km: settle into target pace (4:12 min/km).
- Final 1 km: pick up the pace a bit, finish strong.
Post‑run: compare actual time to prediction. Use the difference to refine your pacing sense.

Closing Note: Give the no‑watch 5 km a go, adjust the paces to suit your fitness in the Pacing app, and see how close you can get to your prediction. Have fun, trust your body, and keep sharpening your feel‑based pacing! 🚀