1km Competition - 2021

The Competition

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 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.)

This competition will finish at 7pm on 28-Feb-2021, no entries accepted after this time.

2-Mar-2021 All entries before the deadline have now been processed and the results are final. Well done to everyone that trained hard and ran so many 1kms. Please send a message if you find any mistakes, (select website content.)

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

Good luck!

 

Age Categories

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)

1km TT Challenge (WPH only)

NameAge Cat & PBTraining Club / Squad2020 PB2020 Date
Under 11 Boys U11B
Ben WoollandU11B 4:02 *wph117jan 1km
16feb 1km 4:05
24feb 4:02
GK
Archie BurtonU11B 4:04 *wph217jan 1kmJM
Samuel MacraeU11B 5:36 *wph316jan 1km
23jan 1km 5:36
13feb 1km
16feb endurance 3.7k
25feb 5:38
JM
Conall JenningsU11B Training run17jan 1km trialGK
Under 11 Girls U11G
Amelie CoxU11G 3:58 *wph117jan week: 2x 1km 4:43
03Feb 1km training
26feb 3:58
11feb 1km 4:33
JM
Charlotte CurzonU11G 5:15 *wph210jan - 1km
23jan - 1km 6:12
31jan - 1km 5:53
07Feb - 1km train
14feb 1km 5:37
26feb 5:15
JM
Amanda MitchellU11G 5:18 *wph310jan 1km 5:28
23jan 1km train
11feb 1km train
17feb 1km 5:18
28feb 5:22
JM5:20Apr-20
Takura MangoU11G Checking result!15jan week 3 runs
27Feb checking time 6:40?
JM
Under 13 Boys U13B
Finlay ClarkeU13B 3:44 *wph113jan week 2 x 1km 4:36
07Feb 1km 3:44
JM
Seb MauleU13B 3:48 *wph215jan 1km 4:13
18feb1km 4:12
26feb 3:48
SC3:37Apr-20
Edward FaulknerU13B 3:59.1 el6 *wph316jan 1km 4:46
23jan gk train
30jan week 3 train runs
07Feb 2 x 5k runs
16feb 1km 3:59 + train runs
22feb 3 x endurance runs
GK4:13Apr-20
Joel CrookU13B 4:2411jan 1km 5:01
28jan week - several fit runs x
18feb21 1km 4:52
25feb 4:24
SC4:37Apr-20
Albie CollinsU13B 4:2908-Feb 1km 4:29JM
JackU13B 4:3716jan 1kmJM4:07Apr-20
Samuel EvansU13B 4:3716jan 1km
16feb 3.7k training run
SC5:06Apr-20
Ben CoughlinU13B 4:5010jan 1km 5:14
01feb 1km 4:54
28feb 1km trial
SC4:37Apr-20
Daniel CoganU13B 4:5117jan 1km
23jan gk train
07Feb 1km 4:56
GK4:28Apr-20
Mikey Charter O’ConnorU13B 5:3017jan 1kmJM
Under 13 Girls U13G
Ivy UhartU13G 3:47 *wph1First week: 2 runs
16jan 4:38
26feb 3:47
GK
Lailah PopeU13G 4:48.1 el13 *wph225feb 4:48 .el13 hughendenSC
Alice AyresU13G 4:52 *wph316jan 5:43
26feb 4:56
SC
Gabrielle PopeU13G 4:5317jan 1km
22feb 5:15
26feb 4:53
SC5:27 Apr-20
Amy WoolandU13G 4:5717jan 1km 5:52
16feb 1km 4:57
JM
Libby WallingU13G 5:1317jan week: 2 x 1km 5:54
23jan fit run
31jan 5k run
28jan 2k+ fit run
18feb 1km 5:13
28feb week 2 training runs
SC4:54Apr-20
Genevieve ColeU13G 5:2917jan week 2 runs
23jan 1km
27Jan 1km
28Jan 1km unofficial 5:22
JM5:43Apr-20
Under 15 Boys U15B
Under 15 Girls U15G

1km TT Challenge (Overall Results)

NameAge Cat & PBTraining Club / Squad2020 PB2020 Date
Under 11 Boys U11B
William HapgoodU11B 3:2221feb 3:21 gCookham
Archie CharlesU11B 3:38 Track14feb 3:40 TrackCookham
Samuel NicholsonU11B 3:4120feb 3:41 *Missing Entry added 4Mar21Cookham
William GarrettU11B 3:49 Track23Feb 1km 3:49 TrackCookham
Ben WoollandU11B 4:02 *wph117jan 1km
16feb 1km 4:05
24feb 4:02
GK
Archie BurtonU11B 4:04 *wph217jan 1kmJM
Harri WalkerU11B 4:0914feb 1km 4:14
19feb 4:09 r
Cookham
Henry SmithU11B 4:2219feb 4:22 gCookham
Max PhillisU11B 4:3515feb 1km 5:03
17feb 1km 4:35 g
Cookham
Luke RiceU11B 4:36 Track20feb 4:36 TrackCookham
Samuel MacraeU11B 5:36 *wph316jan 1km
23jan 1km 5:36
13feb 1km
16feb endurance 3.7k
25feb 5:38
JM
Conall JenningsU11B Training run17jan 1km trialGK
Under 11 Girls U11G
Quinn BooklessU11G 3:45 20feb 3:45 gCookham
Amelie CoxU11G 3:58 *wph117jan week: 2x 1km 4:43
03Feb 1km training
26feb 3:58
11feb 1km 4:33
JM
Chloe BullockU11G 4:06 Track18feb 4:06 TrackCookham
Millie CharlesU11G 4:1119feb 4:11 gCookham
Annie ChalmersU11G 4:2521feb 4:25 gCookham
Charlotte CurzonU11G 5:15 *wph210jan - 1km
23jan - 1km 6:12
31jan - 1km 5:53
07Feb - 1km train
14feb 1km 5:37
26feb 5:15
JM
Amanda MitchellU11G 5:18 *wph310jan 1km 5:28
23jan 1km train
11feb 1km train
17feb 1km 5:18
28feb 5:22
JM5:20Apr-20
Takura MangoU11G Checking result!15jan week 3 runs
27Feb checking time 6:40?
JM
Under 13 Boys U13B
William DartU13B 3:1818feb 3:18 gCookham
William HowesU13B 3:3321feb 3:36 g (road)Cookham
Finlay ClarkeU13B 3:44 *wph113jan week 2 x 1km 4:36
07Feb 1km 3:44
JM
Seb MauleU13B 3:48 *wph215jan 1km 4:13
18feb1km 4:12
26feb 3:48
SC3:37Apr-20
Edward FaulknerU13B 3:59.1 el6 *wph316jan 1km 4:46
23jan gk train
30jan week 3 train runs
07Feb 2 x 5k runs
16feb 1km 3:59 + train runs
22feb 3 x endurance runs
GK4:13Apr-20
Fabien MormechU13B 3:59.2 el1 Track16feb 1km 3:59 trackCookham
Lucas DolphinU13B 4:0121Feb 4:01 gCookham
Joel CrookU13B 4:2411jan 1km 5:01
28jan week - several fit runs x
18feb21 1km 4:52
25feb 4:24
SC4:37Apr-20
Albie CollinsU13B 4:2908-Feb 1km 4:29JM
JackU13B 4:3716jan 1kmJM4:07Apr-20
Samuel EvansU13B 4:3716jan 1km
16feb 3.7k training run
SC5:06Apr-20
Ben CoughlinU13B 4:5010jan 1km 5:14
01feb 1km 4:54
28feb 1km trial
SC4:37Apr-20
Daniel CoganU13B 4:5117jan 1km
23jan gk train
07Feb 1km 4:56
GK4:28Apr-20
Mikey Charter O’ConnorU13B 5:3017jan 1kmJM
Under 13 Girls U13G
Olivia InsleyU13G 3:29.120feb 3:29 rCookham
Annabel InsleyU13G 3:29.223feb 3:29Cookham
Honey FitzgeraldU13G 3:3022feb g 3:30Cookham
Grace ColleyU13G 3:4516Feb 1km 3:45 g Cookham
Ivy UhartU13G 3:47 *wph1First week: 2 runs
16jan 4:38
26feb 3:47
GK
Nat MatthewsU13G 3:5527feb 3:55 gCookham
Lola SherwinU13G 3:5623feb 3:56Cookham
Olivia CarterU13G 4:04 19feb 4:04 gCookham
Divya ThirakaluthyU13G 4:05 Track14feb 1km run 4:05 TrackCookham
Holly HarrisonU13G 4:3222Feb 4:32 gCookham
Lilou RandleU13G 4:3521Feb 4:36 gCookham
Lailah PopeU13G 4:48.1 el13 *wph225feb 4:48 .el13 hughendenSC
Grace MillerU13G 4:48.2 18feb 4:48 r el unknownCookham
Alice AyresU13G 4:52 *wph316jan 5:43
26feb 4:56
SC
Gabrielle PopeU13G 4:5317jan 1km
22feb 5:15
26feb 4:53
SC5:27 Apr-20
Amy WoolandU13G 4:5717jan 1km 5:52
16feb 1km 4:57
JM
Annie SammesU13G 5:0721feb 5:08 gCookham
Libby WallingU13G 5:1317jan week: 2 x 1km 5:54
23jan fit run
31jan 5k run
28jan 2k+ fit run
18feb 1km 5:13
28feb week 2 training runs
SC4:54Apr-20
Reva NadgoudaU13G 5:1522feb gCookham
Genevieve ColeU13G 5:2917jan week 2 runs
23jan 1km
27Jan 1km
28Jan 1km unofficial 5:22
JM5:43Apr-20
Eva CarsbergU13G 5:3523feb 5:35 gCookham
Under 15 Boys U15B
Tom LebeauU15B 2:532:53 2:53 gCookham
Charlie ShervellU15B 3:1128feb 3:11 rCookham
Samuel ColleyU15B 3:1419feb 1km 3:14 gCookham
Oliver PodburyU15B 4:14 Track27feb 4:14 TrackCookham
Under 15 Girls U15G
Jacqueline HellerU15G 3:1524feb 3:15 r (bike paced)Cookham
Asmi SahaU15G 3:2327feb 3;23 g/rCookham
Eva BartlettU15G 3:4426feb 3:44Cookham

 

 

- Identical times in the top three positions will be ordered with non-track runs (or highest elevation) first

FAQ

 

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 for your mobile, which also connects with most GPS running watches).

Sign up at www.strava.com

Important: Change Privacy Settings

Default settings allow anyone to look up athletes by name and see when and where they are running.

* In Settings->Privacy, set "Where you appear" to "Followers" and (not everyone) for all 4 settings. (Otherwise anyone on the internet could see where you run)

* Also within settings, set "Privacy Zones" to hide runs near your house (e.g. within 400m)

* For privacy parents/carers of younger athletes can send a screen picture of their athlete's run to [email protected]

* The WPH private group on Strava is only suitable for event squads (e.g. Endurance, not Foundation or FUNdamentals). Athletes under 18 must also have their parent/carers permission.

Training Session 1

- 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.

Training Session 2

After running session one a few times, you are ready for a rolling recovery, which means to have a very easy jog between the harder pasrts of the session. Do not walk on the recoveries, jog, even it's it's no faster than walking.

- Run 3 x  2 mins with 1 min easy jog "recovery" between each part. (e.g. run 3 mins, 1m easy, run 3 mins, 1m easy, run 3 mins). The 2 min runs should be as fast as your 1km pace or slightly more when you feel ready.

The way to do this with a GPS watch (or phone with Strava) is to use the intervals feature. Otherwise to make it super easy, set it to buzz, beep or update every 1 min, so the runner can count 2 mins, then 1 min and so on.

Have a 5 minute standing recovery and run the set a second time.

Good luck, don't forget the warn up and cool down, Jeremy.

Competition Updates

Well done to the 23 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)!

Jeremy.