The 75 Mile Challenge

THE 21-DAY 75 MILE CHALLENGE [11/27/16 – 12/17/16]

• The goal is to complete 75 miles of walking, jogging and/or running in 21 days.
• Walking, Running and Jogging are the only acceptable ways to accumulate miles.  
• If you use a treadmill, always set the incline to 3 or more to add thrust to each step and stride.  
• Focus on setting a higher standard for yourself as you work to complete the 75 miles.  
• Focus on only counting the miles if they fit within a certain pace range on your days of running, walking and jogging.  
• Here is the weekly benchmark goal which was set by dividing the 75 miles by 3 weeks which gives you approximately 25 miles to complete each week.  

WEEKLY-BY-WEEK GOALS/TARGETS

• [GOAL 1] Complete 25 miles by 12/03/16.
• [GOAL 2] Complete 50 miles by 12/10/16.
• [GOAL 3] Complete a total of 75+ miles by 12/17/16.

DAILY GOAL OPTIONS

Choose and plan how you will achieve 25 miles a week. Recovery is very important, so build it into your plan to allow rest your working muscles during this challenge. In addition you can work to vary the intensity by walking one day then jogging the next day or doing light activity one day then intense activities the next day. Recovery Centered Training is very important to keep you safe from overuse issues/injuries during challenges like.

• [DAILY GOAL – 7 DAYS] Complete 3.6 miles a day for 7 days each week.
• [4 DAYS A WEEK GOAL] Complete 6.25 miles on 4 of 7 days each week (SUGGESTED: Tuesdays, Thursdays, Saturdays & Sundays).
• [3 DAYS A WEEK GOAL] Complete 8.33 miles on 3 of 7 days each week (SUGGESTED: Tuesdays, Thursdays & Saturdays).

If you have a pedometer that DOES NOT automatically calculate miles, use my general run to calculate 1 mile for every 2000 steps.