This 31-Day Mile a Day Challenge is the ultimate easy way to build up endurance and strength. I believe cardio is a huge part of your overall health, and the proven benefits of this are obvious. This challenge breaks down that one mile of cardio each day into easy to follow through measurements anyone can manage!
31-Day Mile a Day Challenge
This challenge is a little different than our previous monthly challenges but that's what we were going for! I know, I know. You might not like running but it's only one mile and this challenge was created as a way to get you moving throughout the day when you might otherwise be sitting. If you are a beginner this is a great way to get started.
We always preach rest days which is why we have included a "walk one mile" for your rest day. This needs to just be a leisurely walk, not run. Take this time to think about your goals and just enjoy nature. It really is amazing what a walk outside can do for your mood!
Print this challenge out and mark off each day that you complete! Sign up for our newsletter (we ever spam you!) and you will be redirected to an automatic download of the printer-friendly challenge calendar. Sign Up Here!
Who Can do a Mile a Day Challenge?
Anyone can do this with physician approval. As always, we recommend you seek physicians' approval before starting any fitness program, but especially one that involves running. As long as your doctor says you are healthy to begin, do it! It is especially useful for those who feel too out of shape to run, but want to build up to that skill for a marathon or other event.
This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12-week workout plans for all fitness levels! If you do enjoy running we have plans for you too! Check out our 12-Week Run Builder, 10k Training Plan, Half Marathon Training Plan, and Full Marathon Training Plan! Feel free to re-arrange the days so that your rest day on this challenge lines up with your workout plan rest day.
Can I Adjust This to Fit My Level of Fitness?
You definitely can adjust! If you need to slow down the running or increase it, go for it! The challenge is only one mile per day so if it lists run two minutes/walk two minutes, you run two minutes and walk two minutes until you hit your one mile (no matter how many times you need to repeat). I hope this clears up any confusion.
Get ready to record your time if you want to see how you improve or just forget about time and technology altogether for this challenge - it's your choice. If you don't have a way to time your runs you can always use mailboxes if you are running in a neighborhood or other landmarks. For example: run the first six mailboxes and walk the next three, etc. When you see sprint instead of run that just means that you are going to go as fast as you can for the listed amount of time and your walk will be your recovery.
More Workout Challenges
- 30 Day Ab Challenge
- Squat Challenge
- 30-Day Walking Challenge
- 28-Day Plank Challenge
- 30-Day HIIT Challenge
- Wall Sit Challenge
- Lunge Challenge
- 30 Days of Cardio
- Quick Morning Challenge
Be sure to check out our Running Resources!
Tag us on Instagram and use the hashtag #heandsheeatclean and #MRTT so we can follow along!
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