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Speed Protocol

November

Opens Week 1

CLOSES 5TH Dec

Session swap

Intervals

challenge

Distance

800m

sets

4

Objective

Best effort

Rest

3 mins

Challengers are required to record 4 x 800m best-effort runs, with up to 3 minutes rest in between efforts. You are scored on the total time it takes to complete the 4 rounds, minus the rest time.

Session swap

Interval/Threshold Session

This challenge is the perfect replacement for one of your weekly speed or interval sessions, helping you develop speed, running fitness and the ability to sustain a hard effort. Chase a score, set a PB and climb the leaderboard.

Scoring

You are scored on the total time it takes to complete the 4 rounds, minus the rest time.

Run 1

Duration

Points

Top

12:00

+100

Bottom

24:00

+1

Requirements

Utilise your fitness tracker’s lap button

To keep track of time, we recommend hitting the lap button after each round. It also makes it much easier to provide evidence.

Set treadmill to 2.5% gradient

It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.

Evidencing

+ Submit

GPS Fitness Tracker

  1. Screenshot of your lap times.
  2. Upload a single submission of your total interval times added together, or…
  3. Submit each interval time individually and the system will add up your times for you.

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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