Competitions - 2021
The 1km Time Trials
Set or beat your PB (Personal Best) time for a 1km run. Find a reasonably flat field, run around the perimeter or an oval area so that the Strava App or GPS watch can record your time properly.
Share your performance with us on the Strava App or with a picture of your GPS running watch/phone. If you run further than 1km the average pace will be used to calculate your time. (see FAQ at bottom of page for Strava info.)
Push yourself hard and remember to:-
- Warm up for 5 minutes, drill and run 3 strides
- Cool down for 5 minutes and complete as many stretches as you can remember
Competition Update - 18th January 2021
Well done to the 22 athletes that took part in the first part of the 1km Challenge. Most of you have now set a PB (personal best time), if not send one in as soon as you can.
Over the next few weeks the plan is to have at least one "easy to understand" training session a week, with a final run at the end to beat your original time. That's six weeks of training (when you can), with a final run in the week leading up to Sunday 28-Feb-21.
Coaches in each squad will decide how awards will be allocated. For my squad (Jeremy+Ed), awards will not be allocated based on the fastest time. It will be a combination of commitment for this competition, commitment over the last year and for any outstanding PBs!
Awards are currently top secret - news will appear here later!
Certificates will be issued for 1st, 2nd and 3rd in each age category (U11 for the top 2 times, as there are only 3 entries at the moment)
* Remember to follow training advice for your 1km race, running a 1km race each time you go out is not training. (Do this occasionally or in the last week)!
Training Session 1 (18-24 Jan)
- Warm up + Drill
- Run 3 x 300m with 60 second recovery (between each 300m). After completing all 3 runs have a 5 minute recovery before running the set a second time - if you can.
- Cool down and Stretch
If you find you are fully recovered before 60 seconds or it's not hard enough, just reduce the recovery time by 5 or 10 seconds until you get towards 30 seconds, don't go under this time for now.
An alternative to running 300m is to run for a set time. Divide your last 1km result by three and use that instead. Don't worry if it's not exact!
Do this once or twice in the week if you can and don't forget you can also join our Strength and conditioning sessions on zoom.
I can log any of your training runs, just send me a picture of your GPS watch or Strava screen. If you have another 1km Attempt, log that on the WPH website also.
This competition is currently for Foundation athletes (U11, U13 and U15 age categories) . If you are in another age category please contact your coach.
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* Age category based on DOB on 31-Aug-2020 (for the winter season to 2021)
- Runs shows the number of days the athlete has run or trained for 1KM
1km TT Challenge
|Name||Age Cat||2021 PB||Date||Runs||2020 PB||2020 Date||Squad|
|Genevieve Cole||U13G||2 Training runs||2021-01-17||2||5:43||Apr-20||JM|
|Mikey Charter O’Connor||U13B||5:30||2021-01-17||1|
|Takura Mango||U11G||3 Training runs!||2021-01-15||3||JM|
|Samuel Macrae||U11B||1 Training run||2021-01-16||1||JM|
|Conall Jennings||U11B||1 Training run||2021-01-17||1||GK|
There are a number of ways to train for 1km, but first it might be a good idea to run 1km a couple of times to get used to the distance and aim for a consistent pace.
Interval training is one straight forward method, where the distance is broken into parts where you can train your body to run each part slightly faster than the whole distance. Eventually your body will adapt and be able to run the whole distance faster.
Example training plan
Day 1: Run 3 x 300 with 60 second recovery (between each 300m). After completing all 3 runs have a 5 minute recovery before running the set a second time.
Sunday: If your pace was consistent between sets you might try a 50 seconds recovery.
Monday: Rest day
Tuesday: Train again
Wednesday: Run your 1km TT
If you find you are fully recovered before 60 seconds or it's not hard enough, just reduce the recovery time by 5 or 10 seconds until you get towards 30 seconds, don't go under this time.
An alternative to running 300m is to run for a set time. Divide your last 1km result by three and use that instead.
Don't run 1km to beat your 1km time on a training day and don't run every day, your body needs some time to recover.
Please contact your coach for a more specific plan.
You may like to share your run with WPH on Strava (a FREE App or website for your mobile).
Sign up at www.strava.com
* In Settings->Privacy, set "Where you appear" to "Followers" and (not everyone) for all 4 settings. (Otherwise anyone on the internet can see where you run)
* Also within settings, set "Privacy Zones" to hide runs near your house (e.g. within 400m)
* For privacy it's recomended that parents/carers of younger athletes (particularly under 13s) send a screen picture of your run to email@example.com, instead of sharing runs with the WPH Strava group
* If you are under 18 and have your parent/carers permission, you can also request to join the WPH private group on strava www.strava.com/clubs/214508