My Profile
Step Up to the Challenge – Your Shoe Journey Starts Here!
- WEEK 1
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- WEEK 5
- WEEK 6
- WEEK 7
- WEEK 8
- WEEK 9
MON
TUE
WED
THU
FRI
SAT
SUN
MON
TUE
WED
5:00 brisk walk 8 x 1:00 run/ 1:30 run
THU
30 min walk or cross-training
FRI
Rest DaySAT
5:00 brisk walk 8 x 1:00 run/ 1:30 run
SUN
Rest DayMON
TUE
WED
THU
FRI
SAT
SUN
MON
5:00 brisk walk 10 x 1:30 run/ 1:00 run
TUE
30 min walk or cross-training
WED
Rest DayTHU
5:00 brisk walk 8 x 2:00 run/ 1:00 walk
FRI
Rest DaySAT
5:00 brisk walk 12 x 2:00 run/ 1:00 walk
SUN
Rest DayMON
TUE
WED
THU
FRI
SAT
SUN
MON
5:00 brisk walk 10 x 2:00 run/ 1:00 walk
TUE
30 min walk or cross-training
WED
Rest DayTHU
5:00 brisk walk 8 x 4:00 run/ 1:00 walk
FRI
Rest DaySAT
5:00 brisk walk 7 x 5:00 run/ 1:00 walk
SUN
Rest DayMON
TUE
WED
THU
FRI
SAT
SUN
MON
5:00 brisk walk 10:00 run / 1:00 walk
8:00 run / 1:00 walk
6:00 run / 1:00 walk
4:00 run / 1:00 walk
2:00 run / 1:00 walk
TUE
45 min walk or cross-training
WED
5:00 brisk walk 8:00 run / 0:30 walk
7:00 run / 0:30 walk
6:00 run / 0:30 walk
5:00 run / 0:30 walk
4:00 run / 0:30 walk
3:00 run / 0:30 walk
2:00 run / 0:30 walk
1:00 run / 0:30 walk
THU
Rest DayFRI
30 min walk or cross-training
SAT
5:00 brisk walk 6 x 7:00 run/ 1:00 walk
SUN
Rest DayMON
TUE
WED
THU
FRI
SAT
SUN
MON
5:00 brisk walk 4 x 10:00 (or 1 mi) run/ 1:30 walk
TUE
45 min walk or cross-training
WED
5:00 brisk walk 15:00 run / 2:00 walk
12:00 run / 1:30 walk
9:00 run / 1:00 walk
6:00 run / 0:30 walk
3:00 run
THU
Rest DayFRI
30 min walk or cross-training
SAT
6 x 8:00 (1:00)
SUN
Rest DayMON
TUE
WED
THU
FRI
SAT
SUN
MON
5:00 brisk walk 5 x 10:00 (or 1 mi) run/ 1:00 walk
TUE
45 min walk or cross-training
WED
5:00 brisk walk 2 x 20:00 (or 2 mi) run/ 2:00 walk
THU
Rest DayFRI
30 min walk or cross-training
SAT
5:00 brisk walk 6 x 10:00 (or 1 mi) run/ 1:00 walk
SUN
Rest DayMON
TUE
WED
THU
FRI
SAT
SUN
MON
5:00 brisk walk 3 x 20:00 (or 2 mi) run/ 1:30 walk
TUE
60 min walk or cross-training
WED
5:00 brisk walk 50:00 (or 5 mi) run
THU
Optional 30:00 (or 3 mi) run
FRI
45 min walk or cross-training
SAT
5:00 brisk walk 7 x 10:00 (or 1 mi) run/ 1:00 walk
SUN
Rest DayMON
TUE
WED
THU
FRI
SAT
SUN
MON
5:00 brisk walk 4 x 20:00 (or 2 mi) run/ 1:30 walk
TUE
60 min walk or cross-training
WED
5:00 brisk walk 60:00 (or 6 mi) run
THU
Optional 30:00 (or 3 mi) run
FRI
45 min walk or cross-training
SAT
5:00 brisk walk 3 x 30:00 (or 3 mi) run/ 2:00 walk
SUN
Rest DayMON
TUE
WED
THU
FRI
SAT
SUN
MON
5:00 brisk walk 9 x 10:00 (or 1 mi) run/ 1:00 walk
TUE
60 min walk or cross-training
WED
5:00 brisk walk 70:00 (or 7 mi) run
THU
45 min walk or cross-training
FRI
30:00 run (or 3 mi)
SUN
Rest DaySAT
5:00 brisk walk 9 mile run
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