The starting point for this 6 week running challenge is being able to run 1 mile. From there you’ll build up to 5 miles over the course of the 6 weeks. Not ready to run a mile yet? Try this 8 week beginner course.
About the challenge
Intensity level: intermediate
Benefits: will improve cardio endurance and burn calories, as well as toning leg and core muscles
Safety: please read the general safety information here
Warm up and cool down: do 2-3 minutes walking before and after your running each day
What you need:
- Suitable running shoes and clothing
- A way of tracking your distance – see below
- A water bottle
Planning a route and tracking your distance
You could plan a route for each distance in the challenge, but as the distances go from 0.5 miles to 5 miles in half mile increments, this will mean planning a lot of routes. A better way is to plan a 5 mile route (using an online planner or phone app) and then run further along it as the challenge progresses. You can track how far you have run or walked each day using a phone app or fitness watch.
Walking indoors
You can also do this challenge on a treadmill. There are advantages to both indoor and outdoor running/walking.
Advantages of the treadmill
With a treadmill it’s easy to set your speed and keep your speed continuous. You don’t need to worry about route planning and, if you want the challenge of an uphill run or walk then it’s easy to increase the gradient. It’s also easy to see what distance you’ve covered. Another advantage is that you aren’t affected by bad weather.
Advantages of walking outside
On the other hand, the predictable conditions of the treadmill make it less of an all-over body challenge because you don’t have to cope with uneven surfaces and changes in direction. Running/walking in the street or park is also free of course, whereas gym membership or buying a home treadmill can be expensive. You’ll get the benefit of fresh outdoor air, which is good for mental as well as physical health.
See a treadmill buying guide here.
6 week running challenge chart
The starting point for this challenge is to be able to run 1 mile. If you’re a complete beginner, then try this 8 week program. The 6 weeks follow the repeating pattern of longer run/shorter run/walk, with the distances increasing by 0.5 miles each week. The chart shows the distances for each day of the challenge.
Related to 6 week running challenge
Further reading
American Heart Association – Is long distance running good for the heart?
If you can already run a mile, challenge yourself to get up to 5 miles by the end of this 6 week running challenge