WPH Virtual Races

For Foundation & FUNdamentals' Squads

10 Minute Challenge

How far can you run in 10 minutes?

Share your performance with us on the Strava App or with a picture of your GPS running watch or phone.  (see FAQ at bottom of page for Strava info.)

Enter your results here

Run Day

- 2 hours before:

-Hydrate: Drink plenty of water throughout the day, especially a couple of hours before running and perhaps a glass 15 minutes before.

- Fuel: Make sure you've eaten. The easy option is a banana. If you eat less than an hour before you might regret it!

- Warm up: 5 min jog
- perform all the drills you can remember, include lunges and high skips.
- run 3 strides and have few minutes before running

- Measure your run.

- Jog a 5 minute warm down
- Perform all the stretches you can remember, don't forget your hamstrings!

- Share with your friends on Band!

 


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How far in 10 minutes?

PBNameAge CatSquadDate

 


1500m Time Trial Challenge

It's track and field season and time for your 1500m race! Set or beat your Own PB for a 1500m run.

* Times will be accepted on/after Friday 29th May. Try the the training schedule before you set a time, don't have to do them all!

Share your performance with us on the Strava App or with a picture of your GPS running watch or phone. If you run further than 1500m the average pace will be used to calculate your time. (see FAQ at bottom of page for Strava info.)

Enter your results here

 


1500m Training Session 1

Remember it's a training session, follow the correct pace and do not run as a race!

Brief Session Detail
2 sets of 5 x 300 (about 200 easy, 100m hard), 5mins recovery between sets.

Full Session Detail
Find a grassed area in a park, a rectangular area is best. (On your warm up you could run with a GPS phone to measure about 300m or just pick an area that looks a bit smaller than our 400m track - inner lane)

- Warm up: 5 min jog
- perform all the drills you can remember
- run 3 strides and have few minutes before training.

- Set 1: Run 5 laps of your 300m area, run easy for 200m then hard for about 70-100m. (It's not a sprint). If you run a rectangular area, use a long side as your hard run.

- Recovery: Have exactly 5 minutes rest

- Set 2: Run the above again

- Jog a 5 minute warm down
- Perform all the stretches you can remember.

 

1500m Training Session 2

Brief Session Detail
2 sets of 5 x 300m at (1500m pace), 45-60s standing recovery between each 300m,  5mins recovery between sets.

Full Session Detail
Find a grassed area in a park. (On your warm up you could run with a GPS phone to measure about 300m)

- Warm up: 5 min jog
- perform all the drills you can remember
- run 3 strides and have few minutes before training.

- Set 1: Perform this 5 times: Run 300m with 45-60 seconds standing recovery between each run

- Recovery between sets: Have exactly 5 minutes rest

- Set 2: Run the above again, try to be consistent with your pace and recovery times.

- Jog a 5 minute warm down
- Perform all the stretches you can remember.

 

1500m Training Session 3

Brief Session Detail
2 sets of 3 x 500m at (1500m pace), 45-60s standing recovery between each 500m,  5mins recovery between sets.

Full Session Detail
Find a grassed area in a park. (On your warm up you could run with a GPS phone to measure about 500m)

- Warm up: 5 min jog
- perform all the drills you can remember
- run 3 strides and have few minutes before training.

- Set 1: Perform this 3 times: Run 500m with 45-60 seconds standing recovery between each run

- Recovery between sets: Have exactly 5 minutes rest

- Set 2: Run the above again, try and be consistent with your pace and recovery times.

- Jog a 5 minute warm down
- Perform all the stretches you can remember.

 


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1500km TT Challenge

PBNameAge CatSquadDate
8:12GenevieveU13JM31 May 2020
6:42SebSC29 May 2020
6:39MariaGK29 May 2020

 


1km Timed Run Challenge

Set or beat your PB for a 1km run.

Share your performance with us on the Strava App or with a picture of your GPS running watch or 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.)

Enter your results here

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


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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

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 330m, with 60 second recovery (between each 330m). After completing all 3 runs have a full 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.

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

* For privacy, parents/carers of younger athletes can create an an adult account and label any runs with athlete's initials and description . e.g (AM - 1500m TT)

* In Settings->Privacy, set "Where you appear" to "Followers" and (not everyone) for all 4 settings.

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

* Request to join the WPH private group on strava www.strava.com/clubs/214508

Previous Results

The Winning Team on Thursday 23-April @ 4pm was Shaun's squad with massive 11 x 1km runs.

Over the week 11 athletes gained new PBs, with many running 1km for the first time. Well done to Connor (Jeremy's squad) for completing 3 runs and Dan (Graeme's squad) for completing runs on 5 separate days. Out fastest runners this week were Seb followed by, Maria and Dan (with Ed still holding 3rd position). Also, well done to Gabrielle, our first runner from FUNdamentals this week.

This week the competition is open again before we have a new challenge.

The Winning Team this week was Shaun's squad with 10 runs, followed by FUNdamentals and Jeremy's squad.

We had new PBs from Jack, Ben, Libby, Pearl Lailah, Gabrielle and Louis.  Gabrielle and Lailah added a huge 5 runs each, also 3 from Ben.

Fastest times
3:37 Seb 4:07 Jack 4:12 Maria
U11 Fastest Time: 5:20 Amanda (news just in: Louis ran in 4:58)