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Fitness Challenges

See details of current challenges available to take part in at home or in our centres.

1 Mile Time Trial Challenge - Starts 8 February 2021

Challenge yourself this February with our 1 Mile Time-trial!

We know January has been very quiet and a strange month for most.  New Year’s resolutions went out the window and that January motivation may have been lost...but now’s your chance to change all that!

From Monday 8 February we will be running weekly programmes until we reopen to encourage you and all our members (no matter what your ability of fitness) to get out there and improve your fitness.  The first 4 weeks will be to register a 1 mile weekly time trial, with the aim being to improve your time each week.

How it works?

This isn’t just about recording a time every week, we want to encourage and motivate you throughout to achieve the best possible times and to progress as the programme goes on.  Our fitness team will be creating 3 basic and effective weekly sessions that will be available via our Facebook page every Sunday evening (and via email if you register for the challenge below) with the aim at getting you ready to complete your weekly time trial.  Each session will last no longer than 40 minutes.  All you need to do is follow these sessions early in the week and then run your time trial on the Friday, Saturday or Sunday.

How do I view the weekly sessions from the Fitness Team?

The sessions will be available on this page by 5pm every Sunday for the following week.  They will also be sent to you via email if you register for the challenge via the link below.

Where will I run?

Due to current guidelines, we recommend that you map out a circuit with a 1 mile distance as close to your home as possible. Flat ground would be advisable when creating your route and should be stuck to for the duration of the programme.

How do I record my time?

We would encourage the use of our Leisure Ards and North Down Mywellness app which has an Activity Tracker section built in to record your runs.  This can be downloaded from the Google Play or Apple app store.  If you already use a different tracking app, you can continue to use this to record your times.

We want to hear your results…

Once you have finished your run it’s all about screenshotting and sharing.  Each Sunday evening we will publish a Facebook post where we will ask you to post a screenshot of your weekly time along with some comments and pictures of your run….the more interaction the better!

Compete against the rest!

If you would like to track your progress on a results board and check out how everyone is doing, you can register here to receive a weekly email update and see how you’re performing against everyone else.

Register to Receive Results Board Updates

Timetrial Header

Week 3 Sessions

Check out this weeks 4 sessions by clicking on the relevant tab below. If you haven't already done so, you can register for the challenge here. 

Week 3 - Session 1 (Slow Hills)

Warm up

  • 45 second - Run on Spot
  • 45 second - Star Jumps
  • 45 second - Spotty Dogs
  • 20 Squat Jumps
  • 15 Burpees
  • 30 second - Spotty Dog (Faster Pace)
  • 30 second - Star Jumps
  • 30 second - Run on Spot (Knees High, Stand Tall)

Main session

3 minute slow steady run on flat ground.  At each minute, on the minute increase your pace slightly for 20 seconds. Rest 1 minute.

Find a hill close by your home (this time it will need to be slightly longer than last week).

Start of at a nice steady pace and hold it for 4 minutes travelling up the hill, remembering good technique and staying up nice and straight.

Rest for 1 minute.

Then turn and run down the hill for 3 minutes - feel free to open your stride and enjoy the decent. You should be roughly back to your starting position.

Rest one minute and repeat this one more time.

Finisher

2 minute run at a good steady pace on flat surface, followed with 20 burpees.

Hold a plank for as long as you can.

Cool down

2 minute run gradually slowing down over the 2 minutes to a walk. Don’t forget to stretch.

Week 3 - Session 2 (Speedy Lampposts)

Warm up

  • 45 second - Jogging on Spot
  • 45 second - High Knees
  • 45 second - Spotty Dogs
  • 45 second - Star Jumps
  • 20 Squat Jumps
  • 20 Lunges
  • 30 second - Star Jumps (Faster Pace)
  • 30 second - High Knees (Faster Pace)

Main session

Find a road close by lined with lampposts.

Start with a 3 minute run at a nice and easy pace.

Follow this by 8 minutes out and 8 minutes back in again. The idea being you run easy between 2 lampposts and push hard through the next lampposts.

Continue this for the full 16 minutes.

Finisher

On the flat, run at a good pace for 2 minutes, followed by 21 burpees and max hold plank.

Cool down

2 minute run at steady pace, reducing until you are walking. Don’t forget to stretch out your legs, focussing on quads and hamstrings.

Week 3 - Session 3 (Slow and Steady)

25 minutes to 35 minutes (Aim for a few more minutes than last week)

This run is for all the family, try to get everyone involved in this one. If you have been following the sessions this week then your legs may feel slightly heavy. This is an opportunity to just get out again and forget about pace and enjoy your run.

Feel free to walk the hills if you need. This one is more about being really comfortable so you can enjoy your run. Remember your technique on this one and keep good running form by staying as upright as you run. If others in your family are running with you - once you get back home have another competition to see who can do 10 burpees the quickest . Remember to give the quickest a small treat!

Week 3 - Session 4 (Your Time Trial)

  1. Ensure you are well hydrated and have eaten well with good carbs. A good example would be porridge or pasta 2 hours before you set out.
  2. Ensure to pick a good flat course eg Londonderry park, Parkway or Ward Park.
  3. Make sure you do a good warm up and ensure your body is ready to slog it out over the full mile.
  4. Get your pacing rite. Go out too hard and you’ll gas out. 

Warm up

  • Start with a 3 minute slow run - use the course you are about to use to get the feel for it. 
  • Follow this with 2 minutes at a slightly quicker pace - every 30 seconds increase your pace further for 10 seconds. 
  • Finally, run 1 min at just slightly under your 1 mile pace . This brings your body to the correct level to start your 1 mile.

Take sometime to do some gentle stretches. Get your running app ie ( Technogym Mywellness or Runkeeper) ready to go and check laces are tied tightly. 

Lets Go! 
Now your are ready.. this run is to give you a benchmark time, so start of at a good pace.  You will know by 400m if you have went too hard.  If that's the case, slow up slightly to get your heart rate under control. Dig deep and make sure you finish!


If you know where the finish marker is pick it up on the last 200 metres and aim for that line! 

Once finished, screenshot your results and send them into us via the weekly form we will send you if you have registered for the challenge.  If you haven't yet registered, you can do so by clicking here. A post will also be available every Sunday on our Facebook page for you to send us in your pictures and comments. 

Your aim next week is to improve ever so slightly.

Good luck.

Week 2 - Session 1 (Pyramids)

Warm up

  • 45 second - Run on Spot
  • 45 second - Star Jumps
  • 45 second - Spotty Dogs
  • 20 Squat Jumps
  • 15 Burpees
  • 30 second - Spotty Dog (Faster Pace)
  • 30 second - Star Jumps
  • 30 second - Run on Spot (Knees High, Stand Tall)

Main session

  • 4 minute steady slow run - at each minute on the minute increase your pace slightly for 20 seconds. Rest for 2 minutes.
  • 30 seconds slow run or powerwalk then 30 seconds at increased pace.
  • 45 seconds slow run or powerwalk then 45 seconds at increased pace.
  • 60 seconds slow run or powerwalk then 60 seconds at increased pace.
  • 90 seconds slow run or powerwalk then 90 seconds at increased pace.
  • 60 seconds slow run or powerwalk then 60 seconds at increased pace.
  • 45 seconds slow run or powerwalk then 45 seconds at increased pace.
  • 30 seconds slow run or powerwalk then 30 seconds at increased pace.

Finisher

  • 2 minute run at a slow steady pace followed by 22 burpees.
  • Hold a plank for as long as you can .

Cool down

2 minute run, gradually slowing down over the 2 minutes to a walk. Don’t forget to stretch!

Week 2 - Session 2 (Hilly Pyramid)

Warm up

  • 45 second -  Jog on Spot
  • 45 second - High Knees
  • 45 second - Spotty Dogs
  • 45 second - Star Jumps
  • 8 Burpees
  • 20 Lunge Jumps
  • 30 second - Star Jumps (Faster Pace)
  • 30 second - High Knees (Faster Pace)

Main Session

Find a hill close by your home that is reasonable long. Start with the following:

  • 30 second run at a hard pace up the hill, easy jog back down, rest for 30 seconds, then repeat.
  • 45 second run at a hard pace up the hill, easy jog back down, rest for 30 seconds, then repeat.
  • 60 second run at a hard pace up the hill, easy jog back down, rest for 30 seconds, then repeat.
  • 90 second run at a hard pace up the hill, easy jog back down. You only have to do this once).
  • 60 second run at a hard pace up the hill, easy jog back down. You only have to do this once - so push yourself!)
  • 45 second run at a hard pace up the hill, easy jog back down. Only do this once.
  •  Finally, 30 seconds with all you have got up the hill with an easy jog back.

Finisher

On flat ground, run at a steady pace for 2 minutes, followed by 22 burpees and max hold plank.

Cool Down

2 minute steady run, reducing pace until you are walking. Don’t forget to stretch out your legs and focus on quads and hamstrings.

Week 2 - Session 3 (Slow and Steady)

25 minutes to 35 minutes (Aim for a few more minutes than last week)

This run is for all the family, try to get everyone involved in this one. If you have been following the sessions this week then your legs may feel slightly heavy. This is an opportunity to just get out again and forget about pace and enjoy your run.

Feel free to walk the hills if you need. This one is more about being really comfortable so you can enjoy your run. Remember your technique on this one and keep good running form by staying as upright as you run. If others in your family are running with you - once you get back home have another competition to see who can do 10 burpees the quickest . Remember to give the quickest a small treat!

Week 2 - Session 4 (Your Second Time Trial)

Make sure you pick the same course as last week as this will allow you to see any improvement. A few key points to remember:

  1. Ensure you are well hydrated and have eaten well with good carbs (ie porridge or pasta 2 hours before).
  2. Make sure you do a good warm up ensuring your body is ready to slog it out over the full mile.
  3. Get your pacing right. Go out to hard and you’ll gas out. 

Warm Up

  • Start with a 3 minute slow run - use the course you are about to run to get the feel for it. 
  • Follow this with by 2 minutes at a slightly quicker pace - Every 30 seconds increase pace for 10 seconds at your 1 mile pace. 
  • Finally, run 1 minute at just slightly under your 1 mile pace . This brings your body to the correct level to start your 1 mile.

Take sometime to do some gentle stretches. Get your running app ie ( Technogym Mywellness or Runkeeper) ready to go. Check laces are tied tightly. 

You will know from last week if you didn’t get your pace correct either going out to hard or maybe not quick enough. Try to gauge it better and start at a good pace and aim to maintain this pace throughout. On the last 200m pick the pace up and finish strong.


Once finished screen shot your results and send them into us. Hopefully you have improved by a few seconds on last week. Your aim next week is to improve ever so slightly again.

Good Luck! 

Week 1 - Session 1 (Minute Intervals)

Warm up

45 second - Run on Spot
45 second - Star Jumps
45 second - Spotty Dogs
30 lunges - Alternate legs with good technique
20 Squat Jumps
10 Burpees
30 Spotty Dogs at Faster Pace
30 Star Jumps
30 Run on Spot - Knees High, Stand Tall

Main session 

  • 3 Minute steady slow run - at both 60 seconds and 120 seconds (1 and 2 minutes) for 15 secs increase your pace and run a 15 second burst.  Rest for 2 minutes after completing the 3 minute run. 
  • 1 Minute On, One Minute Off for 12 mins -  the minute on should be at a good pace, but remember you have 6 of these to complete! The minute off can either be a very slow jog or power walking.

Finisher 

  • 2 Minutes at a Good Steady Pace
  • 20 Burpees
  • Hold a plank for as long as you can

Cool down 
2 minute run, gradually slowing down over 2 mins to a walk. Don’t forget to stretch!

Week 1 - Session 2 (Hill Strength)

Warm up
45 second - Jogging on Spot
45 second - High Knees
45 second - Spotty Dogs
45 second - Star Jumps
20 Squat Jumps
20 Lunges
30 second - Star Jumps at Faster Pace
30 second - High Knees at Faster Pace

Main session 
Find a hill as close to your home as possible (sticking to current guidelines) that is reasonably long.

The session once warmed up is as follows:

  • 5 by 90 seconds at a good steady pace up the hill.
  • Recovery Time - This will be a time of up to 2 minutes for you to return to the bottom of the hill.  Try and keep to a slow jog but if you have pushed hard and need to you can walk down.

Finisher
Flat Run - on the flat, run a good pace for 2 mins steady followed by 21 burpees and max hold plank. 

Cool down
2 mins steady run, reducing pace until you are walking. Don’t forget to stretch out your legs and focus on quads and hamstrings.

Week 1 - Session 3 (Slow and Steady)

This session is a nice slow and steady run for between 20 and 30 minutes.

For this one, why not get all the family involved Enjoy this run in company and ensure you can have a conversation and forget about pace - we know you've already had 2 hard sessions.

 If you want, you can have a couple of short sprints between lampposts and have a bit of fun with the family to see who is the quickest. The key here is slow and steady! Praise the kids if they complete this run. You can walk the hills if needed. 

Focus on good running form, ie good posture, ensure hips to shoulders are vertical, shoulders straight across and chest out. This is a more efficient way to run. It allows better use of breathing and oxygen intake as the lungs are opened more instead of being bent over and restricted.

This session will be the same each week throughout the challenge. At the end, why not have a family competition to see who can hold a plank the longest. 
 

Week 1 - Session 4 (Your First Benchmark 1 Mile Time Trial)

You’ve trained hard this week with one interval session, one hill session and one recovery session, focusing on technique. It’s now time to give it your best. A few key points to remember:

 

  1. Ensure you are well hydrated and have eaten well with good carbs. A good example would be porridge or pasta 2 hours before you set out.
  2. Ensure to pick a good flat course eg Londonderry park, Parkway or Ward Park.
  3. Make sure you do a good warm up and ensure your body is ready to slog it out over the full mile.
  4. Get your pacing rite. Go out too hard and you’ll gas out. 

Warm up

  • Start with a 3 minute slow run - use the course you are about to use to get the feel for it. 
  • Follow this with 2 minutes at a slightly quicker pace - every 30 seconds increase your pace further for 10 seconds. 
  • Finally, run 1 min at just slightly under your 1 mile pace . This brings your body to the correct level to start your 1 mile.

Take sometime to do some gentle stretches. Get your running app ie ( Technogym Mywellness or Runkeeper) ready to go and check laces are tied tightly. 

Lets Go! 
Now your are ready.. this run is to give you a benchmark time, so start of at a good pace.  You will know by 400m if you have went too hard.  If that's the case, slow up slightly to get your heart rate under control. Dig deep and make sure you finish!


If you know where the finish marker is pick it up on the last 200 metres and aim for that line! 

Once finished, screenshot your results and send them into us via the weekly form we will send you if you have registered for the challenge.  If you haven't yet registered, you can do so by clicking here. A post will also be available every Sunday on our Facebook page for you to send us in your pictures and comments. 

Your aim next week is to improve ever so slightly.

Good luck.