Perfect Pace Challenge

Workout - Perfect Pace Challenge

• 12min @ 8'00''/km
• 2.0km @ 5'30''/km
• 2min rest
• 2 lots of:
  • 1.0km @ 5'00''/km
  • 2min rest
• 4 lots of:
  • 500m @ 4'30''/km
  • 2min rest
• 10min @ 8'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/perfect-pace-challenge-be731f4d

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

This summary covers “Can We Run A Perfect Workout?” from The Running Channel—a great video worth watching in full. We’ll walk through the key takeaways so you can run this workout yourself today. The full video has additional details worth exploring.

Key Points

• Garmin’s execution-score challenge forms the video’s core: runners input precise paces on their watches and receive scores based on pacing accuracy across each repeat.
• A tiered interval mix builds pacing precision, progressing through marathon-pace long reps, half-marathon tempo work, and faster 10K repeats.
• Garmin Connect (or any watch with interval programming) lets you load the workout, monitor pace in real time, and see your execution score when you finish.
• Pro tip: resist the urge to overshoot the target pace—staying controlled during intervals keeps your execution percentage strong.

Workout Example

Workout A – Mixed-Pace Track Session (all kilometer distances)

1. 2 km at marathon pace (example: 5:00 min/km for a sub-3:30 marathon).
2. 2 × 1 km at half-marathon pace (example: 4:30 min/km).
3. 4 × 500 m at 10K pace (example: 4:00 min/km).
4. Recovery: 2 minutes of easy jogging between repeats.

Alternative: Progressive Mile Repeats

• 10 × 400 m at 4:30 min/km with 90 seconds recovery jog. To add progression, drop pace by roughly 10 seconds per rep if you want the extra challenge.

How to use

1. Set up the workout in Garmin Connect and sync it to your watch.
2. During the session, track your execution score (displayed as a percentage)—aim above 50% for a solid effort.
3. Wrap up with a 5–10 minute easy jog to cool down.

Closing Note

Take this interval workout for a spin and adjust paces to match your training zones in the Pacing app. Lock in those target paces and watch your execution score climb! 🚀

References

• Can We Run A Perfect Workout? - YouTube (YouTube Video)