Team Relay Challenge
Workout - Team Relay Challenge
- 2.0km @ 7'00''/km
- 8.0km @ 5'36''/km
- 8.0km @ 5'00''/km
- 5.0km @ 4'20''/km
- 2.0km @ 7'00''/km
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Quick Summary
Below, we’ve summarized the highlights from Can You Run From London To Paris?, a standout video from The Running Channel. We walk through the relay workout framework here, so you can attempt it yourself starting today. For complete coverage and additional insights, the full video is worth watching.
Key Points
- Relay format: Five participants divide the 225-mile route, with each person tackling roughly a half-marathon daily (between 10–13 miles). A baton pass marks the transition at each station.
- Time limits: Every runner faces a 3-hour window to complete their section; maintaining pace throughout the day is key.
- Navigation & tech: Your running app’s GPS and AR capabilities help you follow the right route, identify waypoints, and prevent wrong turns.
- Routine & recovery: Start each leg with a warm-up and nutrition, then finish with stretching and refueling to aid recovery.
- Team strategy: Beginning at 6 am with a well-coordinated hand-off system keeps momentum steady; provisions like water, snacks, and morale matter.
Workout Example (Day 1 Sample)
| Runner | Start Time | Distance | Target Pace (if you want to mimic) | Cut‑off | Notes |
|---|---|---|---|---|---|
| Mo | 06:00 | 13 mi (≈ 21 km) | Easy‑steady, finish by 08:00 (≈ 6 min / mi) | 3 h | Early breakfast, finish before sunrise. |
| Sule | 08:00 | ~6 mi (≈ 10 km) | Comfortable, stay under 1 h 30 m | 3 h | Keep navigation on. |
| Next runner (Ali) | 09:30 | 10 km (≈ 6 mi) | Moderate effort, aim for 5:30 / mi | 3 h | Use AR line for route. |
| … | … | … | … | … | Repeat for each day. |
How to apply it:
- Plan your team (2‑5 runners) and split the total distance into 10‑13 mi legs.
- Set a 3‑hour cut‑off per leg; use a timer on your Pacing app.
- Use the app’s AR/route feature to stay on the correct path and mark checkpoints.
- Do a quick warm‑up, run, then cool‑down after each leg.
- Stay hydrated & fuel every 10 km (e.g., a banana, electrolytes).
- Celebrate each hand‑off—the team spirit keeps you going.
Closing Note
Test out this relay format—modify the mile-per-leg splits to align with your fitness level in the Pacing app, and soak in the fellowship and views as you go. Your next big challenge might be waiting at the next hand-off! 🚀
References
- Can You Run From London To Paris? - YouTube (YouTube Video)