Fun running challenges – 3 ideas to add variety to your training

Last updated on August 5th, 2022 at 08:38 am

If you’re bored with your running program or want some extra motivation, try these fun running challenges to add some variety. There are 3 challenges to choose from and you can download a printable of all 3 (see below). You should be able to run continuously for about 20 minutes to do the challenges. If you’re a beginner, then see the suggested beginner programs at the end of the post.

Fun running challenges – instructions

Fun running challenges PDF 

General safety notes

Please read the general exercise safety guidelines here. Also make sure that you warm up before your runs and cool down afterwards, with a few minutes of either walking or slow jogging.

Challenge 1 – 20 minutes to 40 minutes

30 day challenge

For this simple challenge, you run on alternate days, increasing your run time slightly each day, as shown in the chart.

Challenge 2 – 400 minutes in 4 weeks

fun running challenges - 400 minutes

Set your own schedule, but aim to notch up 400 minutes. Colour in or cross out a box for each 5 minutes you do. (So for example on a 30 minute run, mark 6 boxes).

Suggested weekly schedules for the 400 minutes challenge

These are some combinations of run times you could use:

  • 2 x 30 minute runs plus 1 x 40 minute run
  • 2 x 30 mnute runs plus 2 x 20 minute runs
  • 2 x 40 minute runs plus 1 x 20 minute run
  • 4 x 25 minute runs
  • 2 x 20 minute runs plus 6 x 15 minute runs

Pyramid sprints 4 week challenge

Fun running challenges pyramid sprints

In this challenge, you alternate sprint runs with walking. For the first half, the sprint run increases with each interval. Once you reach the maximum sprint time, it decreases with each interval. The maximum sprint time in weeks 1 and 2 is 40 seconds, in week 3 it’s 50 seconds and in week 4 it’s 60 seconds. Each workout should start and finish with a 3 minute jog to warm up/cool down.

Get the fun running challenges PDF

Sign up for My Fitness Planner updates and get the free printable download link e-mailed to you:

After you sign up, you’ll get 2 e-mails, one will have a link to your printable download and the other will be a welcome e-mail.

If the e-mails haven’t turned up within a few minutes, please check your junk folder, as some service providers have very strict filters.

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