Challenger Run Training Programme
If you have signed up or are planning to take part in one of our Challenger Runs, why not follow our weekly training programme which is full of tips and ideas to get fit not only for the run but for your expedition too? We will also have advice from World Challenge staff who have taken part in various runs, marathons and even ultra jungle marathons!
More information about each run...
 North Challenger Run details |
 Scottish Challenger Run details |
Tunes to train to!
Music can make a big difference to your motivation. Send us the tracks that you like to run to so we can set up a World Challenge playlist. Send them to challengerevents@world-challenge.co.uk
Click here to see our image gallery for more pictures from our past Challenger Runs
Some useful training tips!
Set your distance before you startThe Challenger Run course is a maximum of 15km. However, the 1km marker posts and regular check points will enable you to select your target distance according to your ability and do your best to reach it. The important thing is to make the distance a challenge without overstretching yourself.
Equipment
Apart from comfortable clothes to run in, the only equipment you will need is a reasonably good quality pair of running trainers. Do not turn up on the day with a brand new pair of trainers – wear the ones you use while training and they will be nicely broken in for the big day. If you need new ones, ask in a sports shop for advice on what sort of trainer would be most suitable – but remember you don’t need to spend too much! You will also need warm clothes for putting on before and after the run.
Check your fitness
You can do this using your watch to check how quickly your heart is recovering. As soon as you stop running, count your heartbeats for 15 seconds and times this number by 4 to get your heart rate. Five minutes later check it again. Over the weeks of training you should notice the rate dropping more quickly in the 5 minute period. The quicker the drop, the fitter you are getting. As the runs get longer, be sure to keep your blood sugar boosted by eating an energy bar (or equivalent) about an hour before exercise. Drink water continuously before and during exercise and with all food.
Stretch!
It is important that you stretch when you exercise to help avoid minor muscular aches and pains. You should spend five minutes stretching before and after you have run. You should start and finish each run with five minutes of gentle walking.
Your first run
Why not plan to train with your team so you are more motivated to go out. Sites such as mapmyrun.com are a great tool to help you plan your route. Remember to always tell your parent/guardian if you are going for a run and if possible train with someone.
Send us your own training tips
Email challengerevents@world-challenge.co.uk and we will feature your tips in our training programme.Find out more
T +44 (0)1494 427600E findoutmore@world-challenge.co.uk
Contact us quickly via our online contact form
Find out how to launch an expedition
