6 week running challenge

About this 6 week running challenge

6 week running challenge

Intensity level: intermediate

Benefits: will improve cardio endurance and burn calories, as well as toning leg and core muscles

Safety: please read the general safety information here

Warm up and cool down: do 2-3 minutes walking before and after your running each day

What you need: 

  • Suitable running shoes and clothing
  • A way of tracking your distance – see below
  • A water bottle

Planning a route and tracking your distance

You could plan a route for each distance in the challenge, but as the distances go from 0.5 miles to 5 miles in half mile increments, this will mean planning a lot of routes. A better way is to plan a 5 mile route (using an online planner or phone app) and then run further along it as the challenge progresses. You can track how far you have run or walked each day using a phone app or fitness watch.

Walking indoors

You can also do this challenge on a treadmill. There are advantages to both indoor and outdoor running/walking.

Advantages of the treadmill

With a treadmill it’s easy to set your speed and keep your speed continuous.  You don’t need to worry about route planning and, if you want the challenge of an uphill run or walk then it’s easy to increase the gradient. It’s also easy to see what distance you’ve covered. Another advantage is that you aren’t affected by bad weather.

Advantages of walking outside

On the other hand, the predictable conditions of the treadmill make it less of an all-over body challenge because you don’t have to cope with uneven surfaces and changes in direction. Running/walking in the street or park is also free of course, whereas gym membership or buying a home treadmill can be expensive. You’ll get the benefit of fresh outdoor air, which is good for mental as well as physical health.

See a treadmill buying guide here.

 6 week running challenge chart

6 week running challenge chart

Related to 6 week running challenge

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