Ready to set a new goal and stay motivated all month? Running 50 miles in 30 days is a great challenge to develop consistency, gain confidence, and take your run or walk to the next level! In this guide, we’ll break down exactly how you can hit 50 miles during the month, with flexible options depending on how many days a week you want to run or walk. Also, if you haven’t joined yet Earn the miles challenge—It’s free, fun and full of responsibility, so participate now!
Why a goal of 50 miles in 30 days?
Running or walking 50 miles in a month is an achievable goal for both beginners and experienced runners looking to stay active. That’s just over a mile and a half per day, which can be easily achieved with a little planning. Here’s what you’ll get by taking on this challenge:
- Improved consistency: Reaching a small goal daily adds up a lot over time.
- Better resistance: A regular routine helps build stamina.
- Greater confidence: Recording your progress gives you proof of your strength! (Join the Pile on the Miles Run Challenge for trackers)
Ready to get started? Let’s dive in! Here’s how to run 50 miles in 30 days
How many miles per week?
To reach 50 miles in 30 days, you’ll want to average about 12.5 miles per week. Below is a breakdown of mileage based on how many days a week you plan to run or walk. There are options for 7 days (sometimes called a run streak) up to 3 days a week. Choose your mileage breakdown based on your current fitness level, your goals, your schedule, and any other factors that may affect your ability to achieve this goal in a healthy way.
Option 1: Run every day (7 days a week)
Running or walking every day spreads your mileage evenly, making each day’s goal lighter. Here’s how:
- Daily mileage: Point to 1.67 miles each day.
- Benefits: Keeps mileage low per day, making it easy to fit into busy schedules.
- Advice: Track your daily miles using the digital or printable running challenge tracker to keep your streak strong.
Option 2: Run EVERY DAY (7 days a week)
If you want to run every day but increase your mileage, you can reach 50 miles by running 7 days a week:
- Weekly mileage: 12.5 miles per week
- Daily mileage: Alternate these distances each day = 1.5 miles and 2 miles. So if the challenge is 30 days, do 1.5 miles 15x and 2 miles 15x.
- Benefits: Alternating distance means you can choose different routes and can help prevent burnout. This will give you a mileage cushion in case you need it too.
Option 3: Run 6 days a week
For those who like a balance between consistency and rest, running 5 days a week can help you achieve your goal comfortably:
- Weekly mileage: 12.5 miles per week
- Mileage plan: 2 miles 5 times a week and 2.5 miles 1 time a week
- Benefits: Shorter races take less time and the frequency of running 6 days a week helps develop the habit of consistency.
Option 3: Run 5 days a week
For those who like a balance between consistency and rest, running 5 days a week can help you achieve your goal comfortably:
- Weekly mileage: 12.5 miles per week
- Mileage plan: 2.5 miles 5 times a week
- Benefits: The same mileage every day for 5 days eliminates any need to think or revise the plan. And a 5 day a week plan gives you 2 days off.
Option 4: Run 4 days a week
Running or walking four days a week means slightly more mileage per session, but gives you three full days to rest or focus on other activities.
- Weekly mileage: 12.5 miles per week
- Daily mileage: 3 miles 3 times a week and 3.5 miles 1 time a week
- Benefits: Fewer running days per week make it easier to incorporate strength training or other workouts and rest days.
Option 4: Run 3 days a week
Running or walking four days a week means more mileage per session, but gives you three full days to focus on other activities and incorporate rest days.
- Weekly mileage: 12.5 miles per week
- Daily mileage: 4 miles 2 times a week and 4.5 miles 1 time a week
- Benefits: Fewer running days per week make it easier to adapt to a busy routine, with longer runs increasing endurance.
Join the Pile on the Miles challenge by running or walking!
He Earn the miles challenge is running away from November 1-30And it’s a perfect way to stay accountable, track your progress, and get motivated with a community of fellow runners and walkers! When you join, you will receive access to three different digital and printable trackers:
- 50 mile tracker: Perfect for this challenge!
- 100 mile tracker: For anyone who wants to go even further.
- Set your own goal tracking: Set your own mileage and celebrate every step towards your goal.
These trackers help you stay on track and celebrate every milestone along the way. The challenge is free and there is no better way to gain confidence and achieve consistency.
Tips for running 50 miles in 30 days
- Start slow and build up: Travel the kilometers calmly to avoid exhaustion. If necessary, start with shorter distances and increase as you feel comfortable.
- Track your progress: Use a digital or printable tracker to stay motivated and accountable.
- Rest and recover: Whether you run 4, 5, 6 or 7 days a week, listen to your body and take rest days if necessary to avoid injury. Take care of yourself and prioritize your body and your health.
- Stay hydrated and fuel properly: Running constantly requires energy, so make sure you eat and hydrate well to keep your body energized.
YOU HAVE THIS.
Ready to crush 50 miles? Let’s do this together!
Join the Earn the miles challenge today if you haven’t already, and let’s stay motivated throughout November. No matter your level, this challenge is about building confidence, accountability and moving towards your goals.
Click here to join nowGrab your tracker and start a journey toward stronger miles and a stronger mindset.
