The Reverse Mile Challenge

Workout - The Reverse Mile Challenge

• 10min @ 6'00''/km
• 5min @ 6'00''/km
• 100m @ 3'30''/km
• 100m @ 3'30''/km
• 1.6km @ 6'00''/mi
• 3min rest
• 1.6km @ 6'00''/mi
• 7min @ 6'03''/km

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Intro

The Running Channel has a fantastic reverse-running video that deserves your attention. What follows is a distilled version of the key takeaways—watch the full video for complete context. Ready to test your backward-running abilities? Here’s what you need to know to get started.

Key Points

• Retro-running is a legitimate sport with world-level championships, not just a novelty. This video transforms it into an accessible personal test.
• The core challenge: run 1 mile on the track at normal pace, then cover that same distance in reverse, trying to match your forward time as closely as possible.
• Preparation matters: warm up with easy jogging and drills, then practice technique for the backward effort—maintain a steady rhythm, follow the track’s curve, and look where you’re going.
• Coordination is the real obstacle. Your body isn’t trained for backward motion, so emphasis short, controlled steps and keep your mind on the track rather than fixating on what’s behind you.

Workout Example

1. Warm-up: 5–10 minutes of easy running plus dynamic drills.
2. Forward Mile: Run 1 mile at a moderate-to-hard pace (aim for 5:30–6:30 depending on your current fitness). Capture your time with a stopwatch or the Pacing app.
3. Recovery: 2–3 minutes of easy jogging or walking.
4. Backward Mile: Cover 1 mile in reverse, targeting a time within ±10% of your forward effort. Concentrate on:
   • Glancing over your shoulder or using a mirror/phone for visual reference.
   • Shortening your steps to maintain balance and control.
   • Staying in your lane, or at least remaining on the track.
   • Matching the intensity (and heart rate) from your forward mile.
5. Cool-down: 5 minutes of easy jogging and stretching.

Practical Tips

• Face backward and trace the track’s curve to keep your path straight.
• Quicken your cadence—shorter, faster steps help you stay balanced.
• Use track markers as visual anchors to stay on course.
• When a stitch appears, slow your step rate and shift focus to your breathing.
• Compare your times: calculate the percentage difference and track how close you can get—smaller gaps signal improvement.

Closing Note

Test this backward-running challenge to sharpen your coordination and pacing awareness. The Pacing app allows you to dial in distance and intensity targets based on where you are fitness-wise—then pit yourself against your forward-mile time. Give it a shot and see what you’re capable of! 🚀

References

• How Fast Can You Run BACKWARDS? | Reverse Running Channel Challenge - YouTube (YouTube Video)