Birthday Miles Challenge

Workout - Birthday Miles Challenge

• 800m @ 5'00''/km
• 8.0km @ 5'00''/km
• 800m @ 5'00''/km

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Intro: Matthew Choi’s I Ran 30 Miles for My 30th Birthday is an entertaining take on a unique challenge. Here’s a breakdown so you can try the birthday-mile workout yourself. Watch the full video for context.

Key points

• Make your annual birthday challenge the number of miles matching your age. A 30-year-old runs 30 miles.
• Matthew kept it easy, holding 7:30–8:40/mi throughout, a sustainable distance pace.
• Friends or a small group help, especially in cold weather when motivation matters.
• Don’t skip the warm-up, drink consistently, and plan a refuel stop around mile 20 (or every 5–6 miles) to prevent bonking.
• Wind down with something fun afterward (like bowling) and eat a proper breakfast.

Workout example

1. Warm-up: 1 mile easy.
2. Segment 1: 20 miles at roughly 8:00/mi (relaxed, talk-with-a-friend speed).
3. Refuel: At mile 20, pause for water, electrolytes, and quick carbs.
4. Segment 2: Final 10 miles at the same easy pace. If energy is high, shift to ~7:30/mi.
5. Cool-down: 1 mile very low intensity, then stretch.
6. Post-run: Do something fun, eat a protein-packed meal.

Practical tips

• Layer up below 20 C and bring gloves.
• Running with others helps through the harder stretches.
• Simple nutrition: banana or energy gel every 5 miles, water on hand.
• Log the run in the Pacing app and set your target pace from your fitness.

Closing note: Find a running partner, pick your age-based distance, and get started. Set speeds in the Pacing app.

References

• I Ran 30 Miles for My 30th Birthday - YouTube (YouTube Video)