Sickener - Pressure Cooker Quarter Mile

Sickener - Pressure Cooker Quarter Mile

Submission Deadline

  • Brief


400m Negative Splits

Challengers face the task of continuously running until failure. But, here's the catch. Your first quarter mile (400m) must be covered in 5 minutes or less. Then every subsequent quarter mile after that, the target time in which to cover the distance reduces by 15 seconds. So your next one must covered in 4 minutes 45 seconds. The next one after that, 4 minutes 30 seconds. And so on. The test ends when the challenger fails to cover the distance in the required time.

Split Distance
400m / 0.25 miles
Starting Target
Points Per Split


  • Utilise the 'Lap' button on your fitness tracker

    To better monitor your distance and time during the challenge, it is recommended that you utilise the lap button on your GPS fitness tracker at the start of each split.

  • Run a loop route or between two points

    You can choose to run this challenge however you wish. However, due to the nature of the challenge, we recommend either running a 0.25 to 1 mile route, or run between two points 400m apart. Use a route planner to plot your route before you set off. Try and select the flattest route possible with as little disturbances as possible, like road crossings.


  • GPS Fitness Tracker Splits

    Please submit a screenshot of your splits from your fitness tracker. See the example below.


Completion Points



Per successful split



Before submitting, please make sure you have your evidence ready. Submit evidence for all of the challenges in the same challenge series by the deadline below to earn your Finishers Pip.

  • Rokman Membership Order Number

    Found on your latest membership purchase confirmation email.

  • Evidence


It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until the end of the series deadline detailed at the top of the page.

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

  • Bad weather

    Keep an eye on the weather forecast.

  • Nutrition and hydration

    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.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.