Rest - take a complete day off or try some active recovery.

Yoga - try this recovery yoga routine to help your body reset from running.

Cross training - any workout other than running (walking, biking, swimming, elliptical, etc.).

Strength training - try this bodyweight strength workout to complete at home.

Running - beginning with a ½ mile run, working up to 6.2 miles on day 30.

These are the workouts you’ll find in the 10k Challenge: The purpose of these off days is to help prevent injuries, overtraining, and to give your body a chance to recover. However, every 2 – 3 days there is either a different workout or a rest day scheduled. Most days in the 10k Challenge designate a certain mileage to run. This 10k Challenge can be used as a training plan for race day, or completed entirely on your own to achieve your running goals. It is perfect for beginners just getting into the sport but hoping to quickly increase their stamina.īy the end of the 30 days, you will run 6.2 miles to complete a 10k! Whether you run the distance on your own or sign up for a 10k race that’s 30 days away is up to you. This challenge requires only that you are able to run about ½ mile to begin with.

Simply complete the running distance or a workout as planned to improve your fitness and gradually increase your endurance. The 10k Challenge is simple: each day there is a scheduled run or workout.

Whether you’ve already conquered a 5k or are looking to achieve a difficult running goal right off the bat – this challenge will help you do so in just one month. This 10k Challenge is the perfect way to improve your running fitness and increase mileage in just 30 days.

28 day running challenge