30 Day 5 K A Day Challenge

30 Day 5 K A Day Challenge

Challenge time! Who is up for a challenge?

What better way to get motivated than challenging yourself to something you thought you could never do!

30 days…

5K a day… that equals 3.10 miles a day

Which equals 93.2 miles in 30 days… phew!


Here are the rules…..

  • You need to join the private Facebook Group here: https://www.facebook.com/groups/282361036041777/
  • You don't have to run all the miles at once… in fact you can walk them. The idea is to get out of your comfort zone and do more!
  • So if you have to walk a mile on your lunch break, then run a mile or two at home or at the gym then that works!
  • Once you log your miles either via fitbit, apple watch, phone, however it is you do it….. post it on the  FB group!

Couple Caveats

I know some people might already be working out or doing races etc… so here is the deal

  • Lets say you have some event like a race, a basketball game you play weekly, some activity where you are breaking a sweat then that can count for your 5k day! Make sense?
  • The other is you get 2 buy days… ONLY 2… so basically you can use your two days whenever you want. You don't have to, but they are there! Maybe you are just extra sore one day, or you just had a crazy day and couldn't make it happen. Just don't use it on a day you are lazy 😉

Is This Even Possible?

I am sure it is and I have seen/read about people doing 1 marathon a day for 30 days straight! So yeah I think we can do it! It might be tough, but that is the point. I know it will be tough for me personally but….

Just think about this….

  • How accomplished you will feel after  you complete each day!
  • How much FAT you are going to burn during/after this!
  • Bragging rights to tell people you did it!
  • The health benefits alone!
  • You do this for 30 days you are going to CHANGE! TRUST ME!

What If I Am Not Ready?

The truth is you might not be, but don't let that stop you! Even if you need to start slow then do it… even if you are walking the 5k. The truth is if you have been looking for an excuse to get in shape, get ready to fit into that bathing suit etc…. well this is it!

I would suggest running at least a mile or two or even a 5k before this starts on Monday May 13th!

If you want a few quick workouts to do look below. I had put this 7 day workout together awhile back for people who have not been doing much. Almost like a workout to get ready for a workout type thing LOL!

Don't forget to join the group: https://www.facebook.com/groups/282361036041777/

Warm Up: Always warm up! Even if it is just for 2-3 minutes! Warm up! Most workouts will have a warmup built in, but if you work out first thing in the morning or a cold garage in the morning “like me” then make sure your warmup has you breaking a sweat.

Perform each move 30 seconds for 1 round then 15 seconds each for 1 round:

  • 30 Seconds: Run in place
  • 30 Seconds: Jumping Jacks
  • 30 Seconds: Arm Circles w/high knees – https://youtu.be/140RTNMciH8 raise knee one at a time
  • 30 Seconds: Mountain Climbers – https://youtu.be/nmwgirgXLYM
  • Repeat moves again for 15 seconds each
  • Total Time: 3 minutes… do more rounds if you want

Stretch Routine: Stretching is also very important. Do this after your warm up. Never stretch cold! Follow this: https://youtu.be/-iY5V0xiiKw Total Time: 5 Minutes

Monday: 2 – 3 Rounds – “More If You Can Or Want”

Tuesday: 2 – 3 Rounds – “More If You Can Or Want”

Wednesday: Recovery Day

Thursday: Repeat Monday

Friday: Repeat Tuesday

Saturday: Repeat Wednesday

Sunday: Rest

5k a day



About the Author


Jack of all trades... master of none! Father of 3 awesome boys, husband to 1 amazing wife! Obstacle racer, procrastinator, computer nerd, trying not to follow the herd!

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