Hey Dev--All of your extra ranking spreadsheets seem to be defeating the original purpose. Consistency is key.
clm
From your first post:
Tomorrow is Dec 1, which means the run challenge that I promised starts tomorrow.
The goal of this entire thing is to lay down a solid run base by doing volume through frequency in short bursts of running. The minimum requirement is doing 30 minutes for the run to count. It can be outdoors or on a treadmill, but it must be running (no water running, no bogus elliptical trainer...). Walking does not count...there must be 2 feet off the ground at some point in every stride (the difference between race walking and running).
You can take days off
You can double up runs in a day
You can take rest days
You get no credit for going hard
you get no credit for going long You can go as slow as you want
clm
Nashville, TN
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