Internal Clock Challenge

Workout - Internal Clock Challenge

• 15min @ 6'30''/km
• 1.0km @ 5'20''/km
• 1.0km @ 5'00''/km
• 1.0km @ 4'40''/km
• 1.0km @ 4'20''/km
• 1.0km @ 4'00''/km
• 15min @ 7'00''/km

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Intro: This breakdown covers the How well do you know your body? video from This Messy Happy—a great watch with challenges you can start today. Watch the full version to catch everything we’re talking about.

Key Points:

• Running “blind” means skipping the watch during your workout and trusting what your pace and effort feel like instead.
• Five workouts get progressively harder, testing your ability to hold steady base pace, handle VO₂-max repeats, drop pace in stages, work within heart-rate zones, and run tempo.
• The scoring method is straightforward: every second away from your target = one point. The goal is zero points.
• Every challenge includes 1–3 km of warm-up and 1–3 km cool-down.

Workout Example (Challenge 1 – Blind Base 5 km):

1. Warm up for 1–3 km at easy effort.
2. Run 5 km without checking your pace—keep each kilometre at the same speed. New to this? Clock the first km, lock in your target, then finish the last 4 km blind.
3. Cool down with 1–3 km easy running.

• Example target: 5:00 min/km per lap. Any second faster or slower = 1 point (so both 5:01 and 4:59 score 1 point).

Other Challenges (quick reference):

• Blind VO₂-Maxer: Four 1-km repeats at 5K pace or faster, 4 minutes recovery between each. The catch: match your first kilometre’s time on the final repeat.
• Blind Steps to Hell: Begin with 1 km at your easy base (e.g., 5:00 min/km), then shave 20 seconds off each subsequent kilometre (4:40, 4:20, 4:00, 3:40)—no peeking at the watch.
• Heart-Lek: A zone progression workout: 4 min Zone 2, 3 min Zone 3, 2 min Zone 4, 1 min Zone 5, 5 min walk. Repeat the whole sequence twice. Stay within your zone’s heart-rate range to hit zero.
• Blind Tempo: After warming up, hold 20 minutes at your tempo intensity (high Zone 3, around 170 bpm) or half-marathon pace. No watch checks allowed.

Closing Note: Test out these challenges and find out how well you actually know your body. The Pacing app lets you dial in speeds that match where you are right now. Have at it, aim for that perfect score, and tell us what happens—enjoy the miles!

References

• How well do you know your body? - YouTube (YouTube Video)