Weekly Fitness Session: Blind Pacing (Running on Feel)

An Introduction to Running Fitness Challenges

In absence of our usual group runs, Goodgym Islington will be releasing a weekly running fitness session for you to try at home, or in your local area. Long distance runs may not be on everyone's agenda right now (particularly if you live in a busy city), so this upcoming series of sessions are perfect to fit into your fitness routine, without needing a huge amount of space to complete them.

Blind Pacing (Running on Feel)

A fun pacing practice game- designed to allow runners to experience the feeling of switching speeds without being reliant on a watch or a timer.

The following example can adapted to match the runner's objectives. The duration of each timed rep can be extended or shortened to cater for different sessions, and the whole session can be repeated multiple times in a row, if necessary.

Recommended warm-ups: High Knees, Butt Kicks, Can Cans, Hip Abductors

Run to a location with a relatively quiet running loop (400m would be perfect), and bring an item that can be easily carried whilst running (a water bottle, a hat, a lightly packed backpack, a marker cone etc).

Set up a timer on a watch or a phone to chime after 2 minutes of running. Try to avoid looking at your timer during this session- we are aiming to run on feel alone.

Run your loop for 2 minutes with your chosen item on your person (I recommend 70% effort- hard work, but still comfortable), and stop when your timer chimes.

Place the item as a marker at your stopping point, and return to where you started your run.

Allow for 60-90 sec rest before your next effort.

Run for 2 minutes on the same loop, trying to duplicate the pace and effort of your first attempt as closely as possible. Aim to finish your run at the marker, without using your timer for guidance.

Return to your start point and allow for 60-90 sec rest before your next effort.

Start another 2 minute run on the same loop, but sprint (90% effort) for the first 10 seconds (trying counting down in your head). After your sprint, try to adjust your pace to finish at your marker as the timer chimes.

Return to your start point and allow for 60-90 sec rest before your next effort.

Start another 2 minute run on the same loop, but sprint (90% effort) for the first 20 seconds. After your sprint, try to adjust your pace to finish at your marker as the timer chimes.

Return to your start point and allow for 60-90 sec rest before your next effort.

Start another 2 minute run on the same loop, but sprint (90% effort) for the first 30 seconds. After your sprint, try to adjust your pace to finish at your marker as the timer chimes.

Pick up your marker, and allow 2 minutes of easy walking or jogging as recovery.

Feel free to repeat this session structure multiple times, if desired.

Trainer Simon ran a similar session here as an example: https://www.strava.com/activities/3349034551

Post your sessions on Strava, Instagram, Facebook or Twitter with the hashtag #ggislingtonintervals and let us know how you get on!

The challenge finishes on Monday 4th May at midday, and a new one will be posted next week. Good luck!