The 24-Hour Mile Challenge

Workout - The 24-Hour Mile Challenge

• 0.0mi @ 10'00''/mi
• 24 lots of:
  • 0.0mi @ 8'30''/mi
  • 51s rest
• 12min @ 12'00''/mi

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Quick summary

Matthew Choi’s I Ran 1 Mile Every Hour for 24 Hours is worth checking out. The essentials are below so you can attempt the 1-mile-every-hour marathon yourself. Watch the full video for the deeper coverage.

Key points

• Run 1 mile every hour over 24 hours (24 miles total) to build tolerance for sustained fatigue and find strategies for staying alert through the day.
• A treadmill helps for low-impact miles. It reduces joint pounding and makes hourly running easier to repeat.
• Contrast therapy (alternating hot and cold) between runs speeds recovery and moves fluid through the lymphatic system.
• Stay alert with short diversions (games, protein shakes, ice baths, light tasks) in the gaps between miles.
• Pick your own pace. A sustainable, steady rhythm (8–9 min/mi for beginners) tracked in the Pacing app.

Workout example

1. Warm up with a 2-mile run to start.
2. Hourly runs: 1 mile each hour (trail, treadmill, or a short route) at easy, conversational speed.
3. Cool down after each mile: 5–10 minutes recovering (stretching, contrast shower, snack).
4. Fill the gaps: side project (painting, shopping, yard work) or a mental break.
5. Keep going until you hit 24 miles over the full 24-hour period.

Closing note: Take on the 1-mile-every-hour marathon and adjust the pace to your fitness. Log progress in the Pacing app.

References

• I Ran 1 Mile Every Hour for 24 Hours - YouTube (YouTube Video)