Run: 1 (or) 3.1 mile

1 Mile Run

• Level 1: 1 mile / 15 minutes or less / 4.0 mph / 5 points
• Level 2: 1 mile / 12 minutes or less / 5.0 mph / +10 points (15 total)
• Level 3: 1 mile / 10 minutes or less / 6.0 mph / +15 points (30 total)
• Level 4: 1 mile / 8 minutes or less / 7.5 mph / +20 points (50 total max)

5K (3.1 Mile) Run

• Level 1: 3.1 miles / 47 minutes or less / 4.0 mph / 15 points
• Level 2: 3.1 miles / 37 minutes or less / 5.0 mph / +10 points (25 total)
• Level 3: 3.1 miles / 31 minutes or less / 6.0 mph / +20 points (45 total)
• Level 4: 3.1 miles / 25 minutes or less / 7.5 mph / +30 points (75 total max)

Warning

​Avoid if you experience chest pain, dizziness, or joint pain during running. Stop immediately if symptoms worsen.

Breaks

• Non-stop Challenge: There are no breaks in this challenge

Notes:

• Both challenges must be completed on a treadmill.
• Special accommodations will be made for anyone unable to run on a treadmill for safety or injury reasons.
• You may not hold the treadmill rails for stability — only to adjust speed or safely stop the treadmill.
• Start at the highest level you can safely complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist.

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How to Complete the Challenge:

• Warm up for 2–3 minutes at an easy walking pace (must stop the treadmill completely before officially starting the timed challenge)
• Start the treadmill and increase the speed to match the level you are attempting.
• Maintain a steady, controlled pace without holding the rails.
• Complete the entire distance without breaks.
• Cool down for 2–3 minutes after finishing.

How to Train for This Challenge:

​If the challenge is too difficult right now, use the easier training alternative below. ​Practice interval running 1–2 times per week, with 1–2 days of rest between sessions.

 Interval Running Training: 

This method builds stamina, speed, and breathing efficiency in a safer, more manageable way.

Beginner Interval Plan (20 minutes)

• Warm-up: 3 minutes walking
• Cycle 1: 1 minute jog + 1 minute walk (repeat 5 times)
• Cycle 2: 30 seconds faster jog + 1 minute walk (repeat 5 times)
• Cool-down: 2 minutes walking

Intermediate Interval Plan (25 minutes)

• Warm-up: 3 minutes
• Cycle 1: 2 minutes jog + 1 minute walk (repeat 5 times)
• Cycle 2: 1 minute faster run + 1 minute walk (repeat 3 times)
• Cool-down: 2 minutes

Advanced Interval Plan (30 minutes)

• Warm-up: 3 minutes
• Cycle 1: 3 minutes jog + 1 minute walk (repeat 5 times)
• Cycle 2: 1 minute run + 30 seconds walk (repeat 4 times)
• Cool-down: 2 minutes