1st 4 days: 2020 Running Challenge

A simple & effective running challenge for October 2020

Happy Friday, all!

I said in last week’s email that I’d recap the first 4 days of the challenge, incase you haven’t joined in from our Facebook Group. By the way, you still can. There’s nothing that says you can’t come late to the party!

Even the most dedicated runners sometimes need an extra motivator - especially in the day and age when there aren’t any “real” races to train for.


So here are the first 4 days (we started on Monday) and then next week, I’ll share the remaining days.

Day 1:  Run in a brand new neighborhood.  A new neighborhood allows you to “get lost” and explore.

Day 2: Add in 4 striders to the end of your run. Striders are great for adding speed work. What are striders? 50-100 meter “sprints” where you’re working on your running form.  Take full recovery before starting the next one.

Day 3: Run a tempo run. Options/example: 20 minutes straight or 2 x 10 minutes w/ 2 minutes rest after each. Tempo pace is 25 to 30 seconds per mile slower than your current 5K.

Day 4: Run for time, not distance


Friday’s Action Plan:

Find a running shoe* that fits with your needs: neutral vs support; lightweight vs cushioned; every day trainer vs workout/race day shoe.

*The best place to do this is at a specialty running store where they assess your running needs.

What’s Got My Attention:

Video: A mile at 9 months pregnant

Article: 2020 Big’s Backyard Ultra Results - Courtney Dauwalter Wins U.S. Race With 68 Loops

Podcast:

Popular Articles on the Blog this Week:

3 Simple and Effective Running Workouts To Get Back Into Running Shape

Creating Advanced Workouts in Garmin Connect

Everything You Need to Know About Easy Runs

Popular Newsletter Sessions:

The 1st 30 Days into Running - Aug 2020

Let’s Band Together - Nov 2019

Quote of the Day:

“Your goals are the road maps that guide you and show you what is possible for your life.”

List of the Week:

Connect with me:

I’m on Instagram

I’m on Facebook

I’m on Twitter

I'm on TikTok

Here’s my blog

Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com

If this resonates with you, I would love it if you could share it.

Share TrainwithMarc


Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.