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—here we break down the essentials so you can attempt the 1-mile-every-hour marathon yourself. See the full video for in-depth coverage and additional insights.

Key Points

• Run 1 mile every hour over 24 hours (24 miles total) to build tolerance for sustained fatigue while discovering strategies to maintain alertness and function throughout the day.
• A treadmill is your friend for low-impact miles; it lessens pounding on joints and makes hourly running feel more manageable.
• Contrast therapy (alternating between hot and cold) between runs speeds up your recovery and helps move fluid through your lymphatic system.
• Keep yourself alert using brief diversions (games, protein shakes, ice baths, light tasks) in the gaps between each mile.
• Pick your own pace: choose a sustainable, steady rhythm (8-9 min/mi works for beginners) and track it in the Pacing app.

Workout Example

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

Closing Note Take on the 1-mile-every-hour marathon and adjust the pace to match where you’re at fitness-wise. Log your progress in the Pacing app and watch yourself achieve something incredible. You’ve got this! 🚀

References

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