28 DAY RUNNING CHALLENGE

The GOAL: Run non stop for 30 mintues 

 

This month we challenge you to run continuously for 30 minutes by building up your pace each week so during this time you will build your stamina, strength, fitness, speed and confidence!

Who is the challenge for?

YOU! EVERYONE! If you've always aimed to run for 30 minutes without stopping this is for you OR if you can already run for 30 minutes but want to get faster this will help you. You will need a base fitness level of being moderately active (eg. walk, or do a regular class). The aim is to get fit and this is how you start.

What does it involve?

A mixture of progressive runs and body weight training and most importantly rest days to allow the training adaptations on your body to happen! The links below will take you to our follow along YouTube workouts for your warm up, cool down, ab, glute and HIIT classes when you're not running. Basically the recipe to your success :)

What should I eat?

Think of food as fuel and your body is like a car...if you put diesel in a petrol your not going to get very far! Drink plenty of fluids, avoid processed foods and sugar where possible and aim to eat nutritious whole foods. 

How do I track my progress? 

You can use running apps to track your runs and be sure to take a BEFORE and AFTER photo so you can also see your physical results as well as feeling them!


You can email us your pictures for accountability (info@theathletemethod.com) and don't forget to tag us on Instagram so we can share your training and celebrate your progress using #theathletemethod 

So what are you waiting for?! Grab your accountability workout partner and lets get it!

 
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WEEK 1

Monday -  Tempo Runs

5 minute Warm Up , 3 minute run, 2 minute walk. Repeat 3 times.

5minute Cool Down and stretch

(Warm up & Cool down on YouTube)

Tuesday - Rest.

Wednesday - 10 Minute Abs & 10 Minute Glutes  (YouTube)

Thursday - Rest. 

Friday - 10 minute easy run (or walk) 

Saturday - Interval Speed Runs 

5 minute Warm Up

Run for 20 seconds (80% effort)

Rest/Slow walk for 40 seconds 

Repeat 10 times. 

5 minute Cool Down and stretch

Sunday - Rest! 

 
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WEEK 2

Monday -  Tempo Runs

5 minute Warm Up , 5 minutes run, 2 minute walk. Repeat 3 times.

5 minute Cool Down and stretch

(Warm up and cool down on YouTube)

Tuesday - Rest.

Wednesday - Full Body HIIT Workout (Youtube) - launching today!

Thursday - Rest. 

Friday - 15 minute easy run (or walk) 

Saturday - Interval Speed Runs 

5 minute Warm Up

Run for 30 seconds (80% effort)

Rest/Slow walk for 60 seconds 

Repeat 8- 10 times. 

5 minute Cool Down and stretch

Sunday - Rest! 

 
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WEEK 3

Monday -  Tempo Runs

5 minute Warm Up 10 minutes run, 2 minute walk. Repeat 2 times.

5 minute Cool Down and stretch

(Warm up and cool down on YouTube)

Tuesday - Rest.

Wednesday - Full Body HIIT (YouTube)

Thursday - Rest. 

Friday - 20 minute easy run (or walk) 

Saturday - Interval Speed Runs 

5 minute Warm Up

Run for 45 seconds (80% effort)

Rest/Slow walk for 90 seconds 

Repeat 8-10 times. 

5 minute Cool Down and stretch

Sunday - Rest! 

 
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WEEK 4

Monday -  Tempo Runs

5 minute Warm Up 10 minute run, 2 minute walk. Repeat 3 times

5 minute Cool Down and stretch 

(Warm Up and cool down on YouTube)

Tuesday - Rest.

Wednesday - Full Body HIIT (YouTube)

Thursday - Rest. 

Friday - 10 Minute Glutes and 

10 Minute Abs (YouTube)

Saturday - Interval Speed Runs 

5 minute Warm Up

Run for 1 minute seconds (80% effort)

Rest/Walk for 2 minutes 

Repeat 8-10 times

5 minute Cool Down and stretch 

Sunday - Rest! 

 

WELL DONE!

YOU'VE COMPLETED THE CHALLENGE! 

 
 
 

©2020 by The Athlete Method Ltd.