1km Time Trial Challenge

Workout - 1km Time Trial Challenge

• 15min @ 8'00''/km
• 4 lots of:
  • 100m @ 2'30''/km
  • 1min rest
• 1.0km @ 4'00''/km
• 10min @ 12'00''/km

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Intro

The Welsh Runner presents 1KM ALL IN - STRAVA BEST EFFORT CHALLENGE BEGINS in this video, and we’re unpacking the key steps so you can attempt it today. Refer to the full video for complete details and technique guidance.

Key Points

• Challenge yourself to beat your existing 1 km personal record (the presenter’s time is 2 min 42 sec, equivalent to 421 sec/mi).
• Distance measurement demands attention—plan your route well in advance and verify pace metrics on your watch before you start.
• Begin with 10-15 minutes at an easy effort, followed by 4–6 × 100m strides ramping up in speed.
• If you miss the target, treat it as useful feedback on your pacing or distance tracking, then attempt it again.

Workout Example

1. Warm‑up – 10‑15 min at easy pace + 4–6 × 100 m strides (building speed gradually).
2. 1 km Time Trial – Cover 1 km on a flat stretch as hard as you can, aiming to match or beat your PB (e.g., 2:42).
3. Post‑run – Easy jog for 5‑10 min, then examine your watch data to confirm 1 km was completed and record the average pace for tracking.

Closing Note

Take it on whenever you’re ready—set your target pace based on your own Strava best effort, adjust the workout with the Pacing app for your current fitness level, and stay focused on those personal records!

References

• 1KM ALL IN - STRAVA BEST EFFORT CHALLENGE BEGINS - YouTube (YouTube Video)