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Week 2 | Speed

Speed | Aerobic Fitness

Runs for time

Evidence: Fitness Tracker Activity

These runs test the individual's aerobic capacity and the ability of the heart and lungs to provide the body with oxygen for exercise. This is important in running, fitness and sport as it tests the individual's cardiovascular system's ability to continuously provide the muscle with adequate levels of oxygen to perform.

  1. 1.5-miles for time (2.4km)
  2. 5km for time (3.1 miles)

Conditions

  1. Start and finish in the same location
    As this is a time trial, to stop people just running down a hill to get the best time, you must start and finish your run in the same location. You can achieve this by running a single or multiple looped circuits or run out to half way and turn around to return to the start. Plan you run before you attempt to make sure you pick a suitable route.
  2. 2.5% Treadmill Gradient
    It is preferred that you attempt this challenge outside, however, if you are unable to do so and must use a treadmill, the gradient of the treadmill must be set at 2.5%.

Deadline: 7-Days

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 month.

Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Required evidence:

  1. Weblink to fitness tracker activity

To keep it as fair as possible, we will only accept fitness tracker evidence for this challenge. It doesn't matter if you run a route that you know the distance of, you must run until your fitness tracker says you have achieved the set distance.

Submitting

Before submitting, please make sure you have ready:

  1. Challenge Pack order number
    This can be found on the purchase confirmation email.
  2. Weblink to evidence

Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:

Scoring

1.5 Miles

5km

Points

9 m 00 s

20 m 00 s

30

9 m 22 s

20 m 50 s

29

9 m 44 s

21 m 40 s

28

10 m 06 s

22 m 30 s

27

10 m 28 s

23 m 20 s

26

10 m 50 s

24 m 10 s

25

11 m 12 s

25 m 00 s

24

11 m 34 s

25 m 50 s

23

11 m 56 s

26 m 40 s

22

12 m 18 s

27 m 30 s

21

12 m 30 s

28 m 20 s

20

12 m 52 s

29 m 10 s

19

13 m 14 s

30 m 00 s

18

13 m 36 s

30 m 50 s

17

13 m 58 s

31 m 40 s

16

14 m 20 s

32 m 30 s

15

14 m 42 s

33 m 20 s

14

15 m 04 s

34 m 10 s

13

15 m 26 s

35 m 00 s

12

15 m 48 s

35 m 50 s

11

16 m 10 s

36 m 40 s

10

16 m 32 s

37 m 30 s

9

16 m 54 s

38 m 20 s

8

17 m 16 s

39 m 10 s

7

17 m 38 s

40 m 00 s

6

18 m 00 s

40 m 50 s

5

18 m 22 s

41 m 40 s

4

18 m 44 s

42 m 30 s

3

19 m 06 s

43 m 20 s

2

19 m 28 s

44 m 10 s

1

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.

Help & Support

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

info@rokman.co.uk


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