I Ran 30 Miles for My 30th Birthday - Matthew Choi

Aug 13, 2025

Intro: This is a quick summary of I Ran 30 Miles for My 30th Birthday from Matthew Choi. It’s a fun watch — we’re breaking it down so you can try the birthday‑mile workout today. Be sure to check out the full video for all the details.

Key Points

Run the distance that matches your age (30 mi for a 30‑year‑old) as a yearly “birthday challenge.”
Keep the effort easy – Matthew averaged about a 7:30 – 8:40 min / mi pace, which is comfortable for a long‑run.
Run with friends or a small crew to stay motivated, especially in cold weather.
Warm‑up, stay hydrated, and refuel around mile 20 (or every 5–6 mi) to avoid hitting the wall.
Celebrate the finish with a post‑run activity (e.g., bowling) and a good breakfast.

Workout Example

Warm‑up – 1 mi easy, focus on loosening up.
Segment 1 – Run 20 mi at ~8 min / mi (comfortable, conversational pace).
Refuel – At ~mile 20, take a short break for water, electrolytes, and a quick carb snack.
Segment 2 – Run the remaining 10 mi, keeping the same easy pace. If you’re feeling strong, you can pick up the pace a little (aim for ~7:30 / mi).
Cool‑down – 1 mi very easy, then stretch.
Post‑run – Celebrate with a favorite activity and a protein‑rich breakfast.

Practical Tips

Dress in layers for sub‑20 °C temps; protect hands with gloves.
Use a “run‑with‑friends” mindset to push through tough miles.
Keep a simple fuel plan: a banana or energy gel every 5 mi, plus water.
Track your effort in the Pacing app and adjust the target pace to match your current fitness level.

Closing Note: Grab a buddy, set your own age‑distance goal, and hit the road – you can always tweak the paces in the Pacing app to fit your fitness. Have fun, stay warm, and celebrate another year of running strong!