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Run Your First or Fastest Mile With This 7-Day Outdoor Challenge

Let’s keep it 100. Running can be intimidating. But whether you’re a first-timer or belong to a running crew running the outdoor option of the 7-Day #PGStreadmillChallenge with RRCA run coach @treadchic will help you get some vitamin D and work on your speed and endurance. During the week, you’ll commit to trying the routines outlined below, and we’ll get #StrongerTogether! 

Want to run indoors? Try Ludgina’s 7-day treadmill challenge instead.

Before starting the 7 Day Challenge:

You’ll complete a 1-mile assessment and record your time.

NOTE: PGS is a judgment-free community. So whether you run, walk, or combine the two you’re lapping everyone on the couch. Just try! And no matter your time, you are successful as long as you finish. A 14-minute mile is just as far as a 7-minute mile.

Record: How you feel physically, your energy levels, and completion time.

Use your weekly notepad!

Outdoor Day 1:

Warm-up at least 5 minutes

  1. 30-minute Fast Paced/Speed Walk or Run
  2. 45 Sumo Squats (3 sets of 15) – with or without weights
  3. 30 Push-ups (3 sets of 10)

(Combination Suggestion for walking & running: 2 min walk/1 min run x 10 times)

Outdoor Day 2:

Warm-up at least 5 minutes

  1. 36 Minute Walk or Run
  2. 30 – 60 second plank
  3. 60 Jump Squats (4 sets of 15)

(Combination Suggestion: 2-minute walk/2-minute run x 9 times)

Outdoor Day 3:

Warm-up at least 5 minutes

  1. 40 Minute Walk or Run
  2. 45 Sumo Squats (3 sets of 15)
  3. 30 Push-ups (3 sets of 10)

(Combination Suggestion: 3-minute walk/2 minute run x 8 times)

Outdoor Day 4:

Rest Day

Optional: Complete an easy 10-15 minute easy walk or run

Outdoor Day 5:

Warm-up at least 5 minutes

  1. 36 Minute Walk or Run
  2. 45 – 60 second plank
  3. 60 Jump Squats ( 4 sets of 15)

(Combination Suggestion: 3-minute walk/3-minute run x 6 times)

Outdoor Day 6:

Warm-Up at least 5 minutes

  1. 24 minutes: Walk – 1 minute, Run/Jog – 1 minute, Your fastest pace/Sprint – 1 minute x 8 times
  2. 45 Sumo Squats (3 sets of 15)
  3. 30 Push-ups (3 sets of 10)

(Combination Suggestion: 3-minute walk/3 minute run x 6 times)

OutDoor Day 7:

Final Day!

  1. Complete a 1-mile assessment and compare it to your initial assessment!
  2. 45 – 60 second plank
  3. 60 Jump Squats ( 4 sets of 15)

(Optional: Complete an additional 1-2 mile walk, run, or combination!)

This outdoor running plan will boost your confidence and commitment to your health for the whole month. You can repeat this every week and track how your numbers and energy levels change as you become more fit. Do you feel stronger? Are you faster? Do you have increased energy?

Share your results!

Sumo Squats

  • Start by standing with your feet out wide and your toes pointing out
  • Keep your weight in your back heels, start to lower your hips and bend your knees into a wide squat. Go down until your thighs are parallel to the floor.
  • Stand back up, squeezing your glutes at the top.


  • Keep your body in a straight line from head to toe without sagging in the middle or arching your back. Your feet can be close together or a bit wider.
  • Keep your core tight throughout the entire push-up.
  • Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.


  • Begin in the plank position, face down with your forearms and toes on the floor. Your elbows should be directly under your shoulders. Keep your head relaxed and looking at the floor.
  • Keep your core engaged. Keep your body in a straight line from your ears to your toes with no sagging or bending. Make sure your shoulders are down and not creeping up toward your ears.

Jump Squats

  • First, stand with your feet together then clasp your hands together in front of your chest.
  • Jump out and keep your feet a bit wider than shoulder-width apart. Keep your chest lifted, back flat and core engaged. Push your hips back, and bend your knees to lower into a squat.
  • Land on your heels and squeeze your glutes at the top


Since good music is a must while working out, here’s a playlist to enjoy while you break a sweat. It will give you the push you need and make your workout fun. Thank us later!


Ludgina Dieujuste, @treadchic (TREAD-SHEEK), is a proud military spouse, mom of 3, Speech-Language Pathologist, and Certified RRCA Run Coach that has been running for 23 years. Ludgina is from Queens, NY, and is currently stationed in Illinois. She’s passionate about helping beginner runners realize their amazing potential! She specializes in treadmill workouts for all levels…walkers, runners, and everyone in between! Helping her clients become stronger, better, and faster! Her running journey started in college to lose weight; however, it quickly became a tool to also keep her mind, body, and soul in check!

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. Sign up for our newsletter and follow us on InstagramFacebook, and Twitter.

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    1. Start day 1 as soon as you can. The challenge will be available all month and then only be accessible to members. Get details on how to join here. New challenges start on the first day of each month.