30 Day Running Challenge For Beginners

30 Day Running Challenge For Beginners

Running is addictive.

Running is one of the simplest forms of exercise that anyone can do anywhere at anytime.

In fact, running doesn’t always have to be done outdoors.

A simple treadmill in your home or at the gym can get the job done.

Why Running?

Although many individuals enjoy the activity itself, many others perform some sort of running for the sheer benefits that come from running.

A key benefit that derives from running itself is its impact on the cardiovascular system.

Running has proven to increase the health of the cardiovascular system by increasing stroke volume of the heart, strengthening the heart muscle itself, lowering blood pressure, increased cardiac output, lowering the risks and diseases associated with CV, along with a host of other benefits!

Why This Challenge?

If you’re a beginner who’s interested in dipping their feet into running or the casual runner who wants to increase their running performance, this 30 Day Running Challenge for Beginner’s is the perfect plan for you!

Just a reminder:

This 30 Day Running Challenge is tailored more towards those individuals who are brand new to running.

Individuals who haven’t been following a training routine centered around running or haven’t been running on a weekly basis, a minimum of 3 times per week.

If you’re someone who’s been running on a consistent basis and consider or associate your fitness-level in or above “average”, you can definitely utilize this challenge to assess your running fitness-level and see where you can improve.

Overall, this running challenge is perfect for beginners who are interested in running.

By the end of this challenge, you’re looking at running a complete 3 miles in 30 minutes.

How Does This Challenge Work?

This running challenge is split into 3 phases or stages, if you will.

The first stage is called the Warm-up Phase.

In this particular phase, we’re not going to perform any form or running but instead we are going to focus on walking only.

The reason for this is because, if you’re a beginner, the body and the heart isn’t used to the training stress that comes with running.

In the warm-up phase, you are going to walk at a low-intensity, for 7 days straight.

Over this span, you’re going to work/walk your way up to 3 miles and get a feel for the running distance that you’re aiming by the end of this challenge.

You’re just “priming” the body and the cardiovascular system for the next stage called the Growth Stage.

In the Growth Stage is where all of the work is going to be done.

This is where the body is pushed slightly more every single day within the phase.

We are performing some sort of light jog or light running at different paces and different distances.

Every single day within the Growth Stage, we are pushing for a longer running distance or pushing the pace to a higher number.

The Growth Stage is exactly what it’s called: Growth.

This stage is spread across most of the challenge and where you’ll be for most of the time.

And finally, the Benchmark or Final Stage.

At this point in the challenge, you’re feeling good and you feel like you’ve built up your cardiovascular endurance and fitness-level.

In this stage (Benchmark Stage) or point in the 30 Day Running Challenge, you’re trying to hit the standard benchmark for “good” running endurance and fitness-level.

What this means is you’re considered a good runner and your level of fitness/training is good.

The 3 benchmark numbers that you’re aiming to achieve is running at a complete pace of 6 miles per hour.

The other benchmark number is distance.

The number for distance you’re trying to aim for is 3 miles.

Finally, the last number is time.

Over the span of this challenge, you’re aim is running 3 miles in equal or less than 30 minutes.

All of this means/equals a 10 minute mile rate (MMR), which is a pretty good level to be at for a runner!

Final Important Info

This challenge may not be for everyone!

If you suffer from any symptoms of CV, Metabolic, or Renal disease, please consult your medical professional in order to get approval for physical activity.

If at any point during the challenge or workout, you feel dizzy, chest pains, or passing out, please immediately stop the workout and seek professional medical advice!

Remember, this challenge and its numbers should only be used for reference.

Everyone is different, so your results may not completely align with the numbers found in this challenge.

Remember, these numbers in the challenge are only a “guide” and should only be used for reference.

Warm-up Phase

Day 1

Low-Intensity Walk (LW)

½ Mile – Distance

10 Minutes – Goal Time

Day 2

Low-Intensity Walk (LW)

¾ Mile – Distance

15 Minutes – Goal Time

Day 3

Low-Intensity Walk (LW)

1 Mile – Distance

20 Minutes – Goal Time

Day 4

Low-Intensity Walk (LW)

1½ Miles – Distance

25 Minutes – Goal Time

Day 5

Low-Intensity Walk (LW)

2 Miles – Distance

30 Minutes – Goal Time

Day 6

Low-Intensity Walk (LW)

2½ Miles – Distance

35 Minutes – Goal Time

Day 7

Low-Intensity Walk (LW)

3 Miles – Distance

40 Minutes – Goal Time

Day 8

Rest

Growth Stage

Day 9

Moderate/Vigorous-Intensity Running or Jogging

4.5 mph – Pace

¼ Mile – Distance

3 Minutes 20 Seconds – Goal Time

Day 10

Moderate/Vigorous-Intensity Running or Jogging

4.5 mph – Pace

½ Mile – Distance

6 Minutes 40 Seconds – Goal Time

Day 11

Moderate/Vigorous-Intensity Running or Jogging

4.5 mph – Pace

¾ Mile – Distance

10 Minutes – Goal Time

Day 12

Moderate/Vigorous-Intensity Running or Jogging

4.5 mph – Pace

1 Mile – Distance

13 Minutes 20 Seconds – Goal Time

Day 13

Rest

Day 14

Moderate/Vigorous-Intensity Running or Jogging

5 mph – Pace

¾ Mile – Distance

9 Minutes – Goal Time

Day 15

Moderate/Vigorous-Intensity Running or Jogging

5 mph – Pace

1 Mile – Distance

12 Minutes – Goal Time

Day 16

Moderate/Vigorous-Intensity Running or Jogging

5 mph – Pace

1¼ Miles – Distance

15 Minutes – Goal Time

Day 17

Moderate/Vigorous-Intensity Running or Jogging

5 mph – Pace

1½ Miles – Distance

18 Minutes – Goal Time

Day 18

Moderate/Vigorous-Intensity Running or Jogging

5 mph – Pace

1¾ Miles – Distance

21 Minutes – Goal Time

Day 19

Moderate/Vigorous-Intensity Running or Jogging

5 mph – Pace

2 Miles – Distance

24 Minutes – Goal Time

Day 20

Rest

Day 21

Vigorous-Intensity (VI) Jogging or Running

5.5 mph – Pace

1½ Miles – Distance

16 Minutes 23 Seconds – Goal Time

Day 22

Vigorous-Intensity (VI) Jogging or Running

5.5 mph – Pace

1¾ Miles – Distance

19 Minutes 6 Seconds – Goal Time

Day 23

Vigorous-Intensity (VI) Jogging or Running

5.5 mph – Pace

2 Miles – Distance

21 Minutes 50 Seconds – Goal Time

Day 24

Vigorous-Intensity (VI) Jogging or Running

5.5 mph – Pace

2¼ Miles – Distance

24 Minutes 34 Seconds – Goal Time

Day 25

Vigorous-Intensity (VI) Jogging or Running

5.5 mph – Pace

2½ Miles – Distance

27 Minutes 18 Seconds – Goal Time

Day 26

Rest

Benchmark/Final Stage

Day 27 (Benchmark Day)

Vigorous-Intensity (VI) Jogging or Running

6 mph – Pace

2½ Miles – Distance

25 Minutes – Goal Time

10 MMR (Minute Mile Rate)

Day 28 (Benchmark Day)

Vigorous-Intensity (VI) Jogging or Running

6 mph – Pace

2¾ Miles – Distance

27 Minutes 30 Seconds – Goal Time

10 MMR (Minute Mile Rate)

Day 29

Rest

Day 30 (Benchmark/Final Day)

Vigorous-Intensity (VI) Jogging or Running

6 mph – Pace

3 Miles – Distance

30 Minutes – Goal Time

10 MMR (Minute Mile Rate)


References

Running and Walking on the Treadmill

General Physical Activities Defined by Level of Intensity in accordance with CDC and ACSM guidelines.

Exercise: Measuring Intensity by the American College of Cardiology 

2018-03-22T18:04:47+00:00March 22nd, 2018|Challenges, Running|0 Comments

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