7 days · Running
7-day running challenge
The 7-day running challenge: one kilometre on day one, three by day seven, a run every day, and how to run it with friends in the app, synced from your watch.
The chart
1 to 3
in 7 days.
1 on day one, 3 on day 7, every day. The chart is the whole plan, and the total comes to 14 kilometres.
14 kilometres in all.
Worth 420 points in the app, at 30 per kilometre.
Day 1
1
kilometres
Day 2
1.5
kilometres
Day 3
1.5
kilometres
Day 4
2
kilometres
Day 5
2.5
kilometres
Day 6
2.5
kilometres
Day 7
3
kilometres
With friends
Three steps. Then it runs itself.
Create the challenge
In the app, start a new challenge: name it, give it 7 days, and add Running.
Set the rule
Add a daily rule for Running — the day-one number, or the last day's if you want it hard. Adherence is worked out from what actually lands.
Hand out the code
The challenge is private until you share it. Everyone logs their own, and the board settles it.
How it is counted
Your watch or phone sends it. Running syncs from Garmin, Fitbit, Wahoo, Suunto, Apple Health and Health Connect, so a run lands as kilometres without anyone typing. No watch? Say it out loud in the app instead.
Questions
Asked about the 7-day running challenge
How many kilometres a day?
1 on day one, 3 on day 7, every day. The chart is the whole plan, and the total comes to 14 kilometres.
Can I walk some of it?
Keep it inside the same recorded run and the whole distance lands as running. A separate walk is logged as walking and does not count here.
Does a treadmill count?
Yes. A treadmill run lands as running from every source that records it as a run.
Can I do it with friends?
Yes. Create a challenge in the app, add Running with a daily rule for the day's number, and share the code. Everyone logs their own, and the board settles it.
What if I miss a day?
Nothing breaks. The chart is the plan; the challenge counts what actually lands, so pick it up the next day. With friends, the board already shows who kept going.
Is it free?
Yes. The athlete app is free, challenges included. Coaches pay for their workspace; the people they coach do not.
Other challenges
When this one is done.
30 days · Push up
30-day push up challenge
10 to 50 a day
7 days · Plank
7-day plank challenge
30 to 120 a day
30 days · Squat
30-day squat challenge
20 to 100 a day
14 days · Pull up
14-day pull up challenge
2 to 10 a day
7 days · Sit up
7-day sit up challenge
20 to 50 a day
14 days · Burpees
14-day burpee challenge
5 to 30 a day
7 days · Steps
7-day 10,000 steps challenge
10,000 a day
Start the 7-day running challenge.
Bring someone.
Get the app, create the challenge, and hand your friends the code.