Running 30 Day Challenge: Countdown to the X Resolution Run

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Alright with just over a month until the X Resolution Run, it’s time for me to start running again. After taking some time off to recover from my shin splints it’s going to be like starting from scratch so it inspired to me to start our next 30-day challenge. This time working up to a 5k from nothing, while I have run a super and a beast I’ve never felt like a natural runner so getting back to basics and building up to a 5k is a perfect opportunity to work on technique. While I do this challenge I’m re-reading Ready to Run by Dr. Kelly Starrett, to help improve that technique.


I got this program from, here is a direct link to the program. It is their intellectual property and I make no claims that is mine, I just thought it was a perfect program for this challenge.


Now standard workout warning:

You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

This program offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or another health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.

Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

If you are in North America and think you are having a medical or health emergency, call your health care professional, or 911, immediately.


For this challenge I’ll post the workouts at the start of the week than go back and update my times/results at the end of the week. I’m building up to a Sunday run, so this challenge will start the week on Mondays. Having said that let’s get right to business.


Week 1 starting this Monday

Monday – Rest/Stretch, starting off really hard 😉

Tuesday – Run 20 minutes, not for distance just for the total time

Wednesday – Stretch and do some low impact activity cross training such cycling, walking, spinning anything that won’t put stress on the running joints

Thursday – Run 20 minutes, again not for distance

Friday – Stretch and low impact cross train

Saturday – Rest/Stretch

Sunday – Run 2 miles


There is week 1 laid out, hopefully you’ll join me in this challenge. Let’s get running now so we can run faster come warm weather and competition time. Sign up for the X Resolution Run there’s not many spots left and hopefully we’ll see you out there.


Scotty Voodoo
I am a proud father & husband. A former semi-pro skier, turned rugby 7’s player, I’ve now worked to become a OCR racer.
A level 2 NCCP certified coach, I also hold coaching certifications in 3 sports.

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