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Run 30 Miles in 30 Days

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Run 30 Miles in 30 Days

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Run 30 Miles in 30 Days
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The goal for this challenge is to log in at least 30 miles by the end of the four-week (approx 30 day) plan. Below is your suggested training schedule, with your weekly minimum distance requirements in order to reach your 30 by 30 goal, but you can always do more. Just be sure to listen to your body during your workouts. If a recommended workout is too intense, or too many miles, scale it back to meet your body’s needs.

Depending on your fitness level, you may find running one mile very challenging, or very easy. Feel free to add more mileage when you feel ready. If you are new to running, we recommend alternating walk/run intervals:

Start with 3:1 ratios3 minutes of walking, 1 minute of joggingand then progress your way into 1:1 walking one minute, running one minute until you can run the full distance. This entire program will have you logging 30 miles by the end of the four-week challenge.

Not sure how to figure out your mileage for your outdoor routes? Check out Mapmyfitness.com’s ‘map a route’ option to find out exactly how many miles your planned path will take you.

Week 1 (6 miles)Week 2 (7 miles)Week 3 (8 miles)Week 4 (9 miles)
Monday
Easy jog (1.5 miles)Easy jog (2 miles)Easy jog (2 miles)Easy jog (2.5 miles)
Tuesday
Strength trainingStrength trainingStrength trainingStrength training
Wednesday
Interval run (1.5 miles)Interval run (2 miles)Interval run (2 miles)Interval run (2.5 miles)
Thursday
Strength trainingStrength trainingStrength trainingStrength training
Friday
Core trainingCore trainingCore trainingCore training
Saturday
Endurance run (3 miles)Endurance run (3 miles)Endurance run (4 miles)Endurance run (4 miles)
Sunday
Rest dayRest dayRest dayRest day

The 30 by 30 Running Plan Breakdown:

Core Training: A strong core can help support your spine during your runs and may help improve your posture. Try this core training workout or put together four or five moves of your own using our workout builder tool (using exercises from “tight abs” and “shapely back”).

Interval Run: Intervals can help you improve your cardiovascular fitness level in a shorter amount of time. During this run, alternate running for one minute at a harder, faster pace (effort level 7-8) with one minute of an easy-paced jog (effort level 5-6) for the duration of your run (always include a five-minute warm up jogging or walking at an easy pace, and a five-minute cool down of the same).

Easy Jog: The more you practice doing an activity, the more proficient you become at it. After a five-minute warm up at a very easy pace, try to keep a light, but steady, pace (effort 5) for the entire distance of your running route. This is a great time to focus on your running technique and skills. Be sure to finish your mileage up with a five-minute cool down of jogging or walking at a very easy pace.

Endurance Run: This session is all about going this distance and building your endurance level. After a five-minute warm up at an easy pace, try to keep a steady, moderate pace jog (effort 6-7) for the entire distance of your running route. Be sure to finish your mileage up with a five-minute cool down, jogging or walking at an easy pace.

Flexibility Recommendations: Running all those miles will definitely create some tightness in your body, so it’s more important than ever to stretch! Spend about 10 to 15 minutes stretching on most days of the week, ideally after you have completed a workout. You can follow this routine or create your own.

Rest Day: It’s important to take time off from training to allow your body to rest. So spend some time doing other types of movement you enjoy, such as taking an easy bike ride, a gentle yoga class, or simply relaxing at home.

Strength Training: It’s important to build total body strength. Aim to work your entire body, and as many muscle groups together at the same time during your sessions. Try this Total Body Toners workout or create your own with our workout builder tool.

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