Feeling a lack of motivation lately when it comes to your fitness routine? Bored with your workouts and looking to spice things up? If so, try this fun 30 day running challenge! It’s designed to get you pumped up and excited about running, while also providing some accountability and timeliness through the 30 day challenge style of the plan.

Why do a 30 day challenge?
30 day challenges are great for kickstarting your commitment to an exercise program. If you’ve been meaning to start running but keep putting it off, this challenge will help you finally get started and make it a habit.
But even if you’re a regular runner, this challenge can help you break out of a workout rut and add some excitement back into your runs.
Plus, the beauty of 30 day challenges is that they’re finite. You know that it’s only for 30 days, so you can push yourself a little bit harder since it’s not an indefinite commitment. And at the end of the 30 days, you’ll likely feel some amazing results from all your hard work.
Why running?
Running is one of the most effective exercises out there. It’s a great cardio workout that gets your heart pumping and improves cardiovascular health.
It’s also a weight-bearing exercise, which means it helps strengthen your bones.
But beyond the physical benefits, running can also have some amazing mental health benefits. You’ve heard of the “runner’s high”, and that phrase couldn’t be more true. Running can reduce stress and anxiety, improve your mood, and boost your self-esteem.
What fitness level do I need to start?
To start this challenge, you should be able to run or briskly walk for 20 minutes straight. (If you can currently walk for 20 minutes straight but can’t run that long, that’s fine – you can run/walk in this plan and gradually build your endurance.)
You should also have no injuries or medical conditions that would prohibit you from running.
Helpful Tips
You’ll find the full challenge and workout descriptions below, but here are some helpful tips to keep in mind:
- Follow the pace guidelines. If a run says “easy” – it’s meant to be easy! It should be done at a pace that allows you to talk in full sentences. Do not push your body too hard, as it will increase injury risk.
- Run-walk if it fits your fitness level or preferences. When the plan says “run”, that can also mean “run-walk”. This is helpful if you are just getting started, or if you simply prefer run-walking to straight running. For example, if the challenge says “25 minute run”, a beginner runner might approach that as: 5 minute walk, 3 minute run, 1 min walk, 3 min run, 1 min walk, 3 min run, 1 min walk, 3 min run, 5 min walk.
- Listen to your body. I’m not a huge fan of running streaks that involve heavy mileage because it can increase injury risk. Instead, this challenge was written in a way that features lower mileage and reduces that risk. It includes very short runs, as well as the ability to customize the distance for different types of runs according to how your body feels. But if at any point your body needs a full day off from exercise – that’s fine!
30 Day Running Challenge
I’ve created a fun graphic below, which has the entire challenge outlined. You can download the 30 day challenge, print it out, and X out each day as you work through it.
You can do the workouts for each day in order, or you can choose to complete them “bingo-style” – i.e. crossing off any square of your choosing depending on what you feel in the mood to complete that day.
If you choose to do this bingo-style, be sure not to double-up on the interval, track, or hill workouts back-to-back. These are meant to have easy runs in between and you’ll typically only do one speed workout like this each week.
The entire challenge is also outlined in plain text below the image, which includes detailed workout descriptions. Please read the full workout descriptions before starting.
- 15 minute easy run – You should run at a conversational pace. If you can’t run 15 minutes straight, try using a run-walk method (like alternating between 1 minute running and 1 minute walking).
- Trail run – Find a local trail to explore! This can be any length – from a short half mile flat trail to a long and windy trail that spans several miles. Do what feels right for your body.
- 20 minute progressive run – Start this run at a slow pace, then gradually progress to a moderate pace by the end.
- Run while listening to a podcast – This run can be any length. If you want to double down on your running mojo, check out these running podcasts to listen to.
- 20 minute interval run – For this run, warm up walking or jogging for 5-10 minutes first, then do 20 minutes alternating between 1 minute fast running and 1 minute slow running. Or if you’re new to running, you can alternate between running and walking.
- Sunrise run – Go for a run of any length as the sun is rising. There are so many benefits of running in the morning!
- 25 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- Beachfront or lakefront run – Find a beach, path, or trail near any body of water. Run any distance!
- 20 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- Long slow run – Do a run that is longer than you’ve done so far in this challenge. Whatever feels long for your body and pushes you a little outside your comfort zone – but isn’t so long that you won’t make it through. Go nice and slow.
- 20 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- Run listening to a new music playlist – Is there anything better than some good tunes to help pump you up for a run? Put together a new playlist (maybe my 90’s running playlist will provide some inspo?) and head out listening to it.
- 15 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- Run somewhere new – Choose a route or trail you’ve never explored before, and make today the day to go there. This run can be any distance.
- Run-strength circuit – This workout should be around 30 minutes total. Start with a warm up of 5-10 minutes of jogging or walking. Then alternate between ¼ mile of running and body weight exercises (like squats, push ups, bird dogs, planks, etc.), repeating until you’re almost at the end of the time frame. This is a great workout to do at a track because ¼ mile = 1 lap. Spend the last 5 minutes cooling down with walking or jogging.
- 15 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- Run with a friend – Convince a friend (or a spouse or kiddo) to join you for today’s run. Go any distance you want. This could be road running together, hitting up a trail, or having fun on a track.
- Tech-free run – This can be any length, but should be done with no tech – leave the watches, music, etc. at home!
- 20 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- Hilly run – You can approach this in two ways. The first is to find a hilly route and run at a steady state pace. The second is to find a big hill, and do intervals running up and walking down. For the later, be sure to do a warm up jog for 10 minutes before starting the intervals.
- Run listening to stand up comedy – I LOVE this one. It takes my mind off of the run and has me giggling as I move. This can be any distance.
- 15 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- 30 minute music-driven interval run – For this run, warm up walking or jogging for 5-10 minutes first, then alternate between running fast for one song, then running slow for one song. Or if you’re new to running, you can alternate between running for one song and walking for one song.
- Sunset run – Do a run of any time/distance you please as the sun is setting. Be sure to wear reflective gear and have a light if you are going to be out when it’s getting dark.
- 20 minute zen run with stretches – For this run, focus on positve mantras and mediating as you run. When you finish the 20 minutes, do some stretches and really get in touch with how your body feels.
- 25 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- Track run – For this track workout, start by warming up with 10 minutes of jogging. Then do 6×400 (fast but not sprinting), with 400 m recovery (jog or walk). This means you’ll run 1 lap around the track fast, then jog or walk 1 lap, then repeat that over for a total of 6 times. If you’re a new runner, do the 400 m at a moderately challenging pace and walk the 400 m recovery intervals. End the session by cooling down with 10 minutes of jogging or walking.
- Run + brunch – Grab a few friends and head out for a run of any distance. You can run to a local breakfast spot, or plan to return back to your house for brunch. (In my mind, any run is better when you know there’s a yummy meal ahead! 😉 ).
- 10 minute easy run – Conversational pace, feel free to run/walk. You can turn this into an easy walk if needed for rest.
- Race! – Choose any road race you’d like to do – perhaps a 5K? – and go for it. Remember, even if you can’t run the full 3.1 miles straight, it’s totally OK to do run-walk intervals.
I hope you enjoy this 30 day running challenge! If you get a chance to try it, be sure to comment below and let me know how it went, or share it on Instagram (tag me @chrissytherd)!
Share: Which is your favorite workout in this challenge?
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