As a runner, the 75 Medium Challenge offers a unique opportunity to build consistent mileage while developing complementary fitness. According to Runner's World, most running injuries come from doing too much too soon—75 Medium's sustainable approach helps prevent this.
Why 75 Medium Works for Runners
Benefits for Runners
- Consistent training: 75 days builds the aerobic base that makes faster running easier
- Cross-training flexibility: Non-running days still count toward the challenge
- Habit formation: Daily exercise creates sustainable running routines
- Mental toughness: Showing up every day builds the mindset for race day
75 Medium vs Training Plans
Unlike rigid training plans, 75 Medium allows flexibility:
- Running counts—so does walking, cycling, yoga
- You choose intensity based on how you feel
- No pressure to hit specific paces or distances
- Recovery runs and easy days fully qualify
⏱️ The 45-Minute Sweet Spot
For most runners, 45 minutes is ideal for easy runs—long enough to build aerobic base, short enough for daily sustainability.
Weekly Running Structure
Balanced Runner's Week
| Day | Type | Focus |
|---|---|---|
| Monday | Easy Run | 45 min at conversational pace |
| Tuesday | Cross-Train | Strength training or cycling |
| Wednesday | Quality Run | Tempo, intervals, or hills |
| Thursday | Recovery | Walk, yoga, or swim |
| Friday | Easy Run | 45 min relaxed effort |
| Saturday | Long Run | 60-90 min easy (optional) |
| Sunday | Active Recovery | Walk or gentle yoga |
Building Mileage Safely
The 10% Rule
Never increase weekly mileage by more than 10%. If you're running 20 miles/week, add no more than 2 miles next week.
75-Day Mileage Progression
- Weeks 1-3: Establish comfortable baseline (run 3-4 days/week)
- Weeks 4-6: Small mileage increases, focus on consistency
- Week 7: Down week—reduce mileage 20-30%
- Weeks 8-10: Build to peak mileage
- Week 11: Maintain and enjoy
Example Progression (Beginner Runner)
| Week | Weekly Miles | Running Days |
|---|---|---|
| 1-2 | 10-12 | 3 |
| 3-4 | 12-15 | 4 |
| 5-6 | 15-18 | 4 |
| 7 (recovery) | 12 | 3 |
| 8-10 | 18-22 | 4-5 |
| 11 | 18-20 | 4 |
Cross-Training for Runners
Cross-training days count toward 75 Medium and make you a stronger runner. The American College of Sports Medicine recommends that runners include strength and flexibility work.
Best Cross-Training for Runners
- Cycling: Low-impact cardio, builds leg strength
- Swimming: Full-body workout, excellent recovery
- Strength training: Prevents injury, improves running economy
- Yoga: Flexibility, core strength, mental focus
- Elliptical: Running motion without impact
Runner's Strength Workout (45 min)
Warm-up (5 min): Light cardio
Circuit — 3 rounds (30 min):
- Squats: 12 reps
- Single-leg deadlifts: 8 each side
- Walking lunges: 10 each leg
- Calf raises: 15 reps
- Glute bridges: 12 reps
- Plank: 45 seconds
- Side plank: 30 seconds each side
Cool-down (10 min): Stretching
Types of Running Workouts
Easy Runs (Most days)
- Conversational pace—can speak in full sentences
- Heart rate Zone 2
- Should feel effortless
- Builds aerobic base
Tempo Runs (1x per week)
- "Comfortably hard"—can speak a few words
- Sustained effort for 20-30 minutes
- Improves lactate threshold
Interval Training (1x per week)
- Fast intervals followed by recovery
- Example: 6 — 400m with 90 sec rest
- Builds speed and VO2 max
Long Runs (1x per week, optional)
- 60-90+ minutes at easy pace
- Builds endurance and mental toughness
- Can exceed 45 min—counts as workout
Injury Prevention
Top Running Injuries & Prevention
- Runner's knee: Strengthen quads and hips
- Shin splints: Don't increase mileage too fast
- IT band: Foam roll and stretch regularly
- Plantar fasciitis: Calf stretches, proper footwear
- Achilles tendinitis: Eccentric calf exercises
Prevention Strategies
- Warm up with dynamic stretches before running
- Cool down with static stretches after
- Replace running shoes every 300-500 miles
- Run on varied surfaces (trail, grass, track)
- Include strength training 2x per week
- Listen to warning signs early
🩹 When to Take Extra Recovery
Sharp pain during running, soreness that doesn't improve with rest, or any gait changes are signals to substitute a walk or cross-training day for your run.
Sample Training Weeks
Week 3: Building Base
| Day | Workout | Duration |
|---|---|---|
| Mon | Easy run | 45 min |
| Tue | Strength training | 45 min |
| Wed | Easy run with strides | 45 min |
| Thu | Yoga | 45 min |
| Fri | Easy run | 45 min |
| Sat | Long run | 60 min |
| Sun | Walk | 45 min |
Week 8: Peak Training
| Day | Workout | Duration |
|---|---|---|
| Mon | Easy run | 45 min |
| Tue | Tempo run (20 min tempo + warm-up/cool-down) | 45 min |
| Wed | Cross-train (cycling) | 45 min |
| Thu | Intervals (6—400m) | 45 min |
| Fri | Recovery walk + strength | 45 min |
| Sat | Long run | 75 min |
| Sun | Yoga | 45 min |