I Did A 30 Day Challenge and THIS Is What Happened!🤯 - The Run Experience

I Did A 30 Day Challenge and THIS Is What Happened!🤯 - The Run Experience

Intro: This is a quick summary of I Did A 30 Day Challenge and THIS Is What Happened! from The Run Experience. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

  • A 30‑day challenge that mixes daily easy miles, interval/speed work, form drills, and dedicated strength‑mobility sessions.
  • No complete rest days – even “easy” days were 4–5 km to keep the habit alive.
  • Weekly volume was 85–100 km (≈ 52–62 mi), with extra mileage on easy and interval days.
  • The program starts with a 30‑minute time‑trial (≈ 6.7 km) and ends with a repeat trial (≈ 6.9 km) to gauge fitness gains.
  • Core & upper‑body work (hollow‑body holds, push‑ups) doubled by month’s end, showing strength improvements alongside running.

Workout Example:

Day 1 – Test: 30‑minute run at a hard but sustainable effort (≈ 6.7 km). Follow with 30 s hollow‑body hold, 10 push‑ups.

Typical Week (km):

  • Mon: Easy 8 km @ conversational pace.
  • Tue: Interval – 5 × 800 m @ 5K effort, 2 min jog recovery; finish with 2 km easy.
  • Wed: Form drill (30 min) + core circuit (hollow holds, push‑ups).
  • Thu: Easy 10 km @ easy pace.
  • Fri: Strength session outdoors – 3 × 30 s hollow holds, 15 push‑ups, plus 5 km easy run.
  • Sat: Long run 15 km, mix of steady and a few 1‑km pickups.
  • Sun: Very easy 4–5 km to keep the body moving.

All distances are in kilometres. Adjust paces to match your current fitness – “easy” should feel comfortable, “interval” should be challenging but sustainable for the set distance.

Closing Note: Give the 30‑day challenge a go, tweak the mileage and interval paces to fit your own training, and track it in the Pacing app. You’ll likely keep your fitness through the winter and come out stronger – just like Coach Dan! 🚀

References

Workout - Winter Speed Test

  • 10min @ 6'00''/km
  • 5 lots of:
    • 800m @ 3'45''/km
    • 2min rest
  • 2.0km @ 6'00''/km
  • 5min @ 7'00''/km
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