Ready to set a new goal and stay motivated all month long? Running 50 miles in 30 days is a great challenge to build consistency, gain confidence, and take your running or walking to the next level! In this guide, we’ll break down exactly how you can achieve 50 miles over the month, with flexible options depending on how many days a week you want to run or walk. Plus, if you haven’t already joined the Pile on the Miles Challenge—it’s free, fun, and filled with accountability, so jump in now!
Why a 50-Mile Goal in 30 Days?
Running or walking 50 miles in a month is a manageable goal for both beginners and experienced runners looking to stay active. That’s just a little over a miles and a half per day, which can be easily achieved with a bit of planning. Here’s what you’ll gain from taking on this challenge:
- Improved consistency: Hitting a small goal daily adds up big over time.
- Better stamina: A regular routine helps build endurance.
- Boosted confidence: Logging your progress gives you proof of your strength! (Join the Pile on the Miles Run Challenge for the 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 hit 50 miles in 30 days, you’ll want to average around 12.5 miles per week. Here’s a breakdown of the mileage depending on how many days per week you plan to run or walk. There are options for 7 days (sometimes called a running streak) all the way down to 3 days a week. Choose the mileage breakdown based on your current fitness level, goals, schedule and any other factors that may impact your ability to achieve this goal in a healthy way.
Option 1: Running Every Day (7 Days a Week)
Running or walking every day spreads the mileage evenly, making each day’s goal lighter. Here’s how:
- Daily Mileage: Aim for 1.67 miles each day.
- Benefits: Keeps mileage low per day, making it easier to fit into busy schedules.
- Tip: Track your daily miles using the run challenge digital or printable tracker to keep your streak going strong!
Option 2: Running EVERYDAY (7 Days a Week)
If you want to run everyday but switch up the mileage, you can hit 50 miles by running 7 days weekly:
- 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 it can help prevent burnout. This will give you a cushion of mileage in case you need it too.
Option 3: Running 6 Days a Week
For those who like a balance between consistency and rest, running 5 days a week can help you achieve the goal comfortably:
- Weekly Mileage: 12.5 miles per week
- Mileage Plan: 2 miles 5x/week and 2.5 miles 1x/week
- Benefits: Shorter runs take less time and the frequency of running 6 days a week help build a habit of consistency.
Option 3: Running 5 Days a Week
For those who like a balance between consistency and rest, running 5 days a week can help you achieve the goal comfortably:
- Weekly Mileage: 12.5 miles per week
- Mileage Plan: 2.5 miles 5x/week
- Benefits: The same mileage each day for 5 days takes out any thinking or double checking the plan. And a 5 day a week plan gives you 2 days off.
Option 4: Running 4 Days a Week
Running or walking four days per week means slightly higher 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 3x/week and 3.5 miles 1x/week
- Benefits: Fewer days of running each week make it easy to incorporate strength training or other workouts and rest days.
Option 4: Running 3 Days a Week
Running or walking four days per week means higher 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 2x/week and 4.5 miles 1x/week
- Benefits: Fewer days of running each week make it easy to fit into a busy routine, with longer runs that build endurance.
Join the Pile on the Miles Running or Walking Challenge!
The Pile on the Miles Challenge is running from November 1-30, and it’s a perfect way to stay accountable, track your progress, and get motivated by a community of fellow runners and walkers! When you join, you’ll receive access to three different digital and printable trackers:
- 50 Mile Tracker: Perfect for this challenge!
- 100 Mile Tracker: For anyone looking to go even further.
- Set-Your-Own-Goal Tracker: Set your own mileage and celebrate every step toward your target.
These trackers help you stay on track and celebrate each milestone along the way. The challenge is free, and there’s no better way to gain confidence and achieve consistency.
Tips for Running 50 Miles in 30 Days
- Start Slow and Build Up: Ease into the miles to avoid burnout. If needed, begin with shorter distances and build up as you feel comfortable.
- Track Your Progress: Use a digital or printable tracker to keep motivated and hold yourself accountable.
- Rest and Recover: Whether you’re running 4, 5, 6, or 7 days a week, listen to your body and take rest days if needed to avoid injury. Be safe and prioritize your body and health.
- Stay Hydrated and Fuel Properly: Running consistently requires energy, so make sure to eat and hydrate well to keep your body fueled.
YOU GOT THIS.
Ready to Crush 50 Miles? Let’s Do This Together!
Join the Pile on the Miles Challenge today if you haven’t already, and let’s stay motivated all November long. No matter your level, this challenge is all about building confidence, accountability, and making progress toward your goals.
Click here to join now, grab your tracker, and get started on a journey to stronger miles and a stronger mindset.
