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Double Trouble

October

Opens week 3

CLOSES 5TH Nov

Session swap

Speed/threshold

challenge

run 1

Objective

Best effort

Distance

5km

Scoring

duration

run 2

(Optional)

Objective

Beat previous

Distance

5km

Bonus points

+30

Challengers are required to cover a distance of 3.1 miles (5km) in as fast a time as possible. If you want to earn some extra bonus points, you have the choice to do it again at any point throughout the week and attempt to beat your previous time.

Session swap

Speed/Threshold

Swap one of your weekly speed or interval sessions for the 5K Best Effort challenge. Run 5 kilometres as fast as you can sustain, test your current fitness and see what you’re capable of. Chase a PB, earn your points and climb the leaderboard.

Scoring

Run 1

Duration

Points

Top

20:00

+70

Bottom

45:00

+1

Run 2

Bonus Points

Beat Run 1’s Time

+30

Requirements

Start and finish in the same location

As this is a timed challenge, your run must finish roughly where it started. This prevents anyone from gaining an unfair advantage by choosing a predominantly downhill route.


You can do this by:

  • Completing multiple laps of a shorter circuit
  • Running halfway out, then retracing your route
  • Completing one loop

Set the treadmill to 2.5% gradient

We recommend completing this challenge outdoors wherever possible. However, if that is not practical, you may complete it on a treadmill. To better replicate the effort of running outdoors, the treadmill must be set to a 2.5% incline for the entire run.

Evidencing

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GPS Fitness Tracker

Screenshot or GPX file of your activities.

Health & Safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.

Consult a physician

You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.

Plan your route

On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.

Let Others know

When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.

Carry a mobile phone

We strongly advise that you carry with you a fully charged mobile phone and back up battery if possible.

Bad weather

Keep an eye on the forecast and only head out if it’s safe to do so.

Hydration & Nutrition

You are responsible for your own nutrition and hydration, as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.

Got a question?

Feel free to email us directly info@rokman.run

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