30-Day One Mile Walk/Run Interval Challenge

Walk and run your way to a healthier version of yourself!

This One Mile Walk/Run Interval Challenge will get you the fitness results that you crave!

When you work out, do you have a plan? If you don’t, you should! Following a workout program is a great way to make progress on your goals, stay motivated, and push yourself — even on the days you don’t necessarily feel like exercising. This quick, one mile walk/run interval challenge is a super simple program to follow, and it’s a great option for improving cardiovascular health and boosting fat loss!

Get Inspired with this Cardio Challenge!

This cardio interval challenge will add some excitement back into your fitness routine!

The most challenging part of my job as a personal trainer was getting my clients to do their cardio! During their sessions, we’d focus on the more technical stuff like weight training or stretching techniques. I’d ask them to get a certain amount of cardio each week outside of our training sessions. I soon realized, though, that even some of my most dedicated clients were struggling to complete this portion of their training plan.

So, I got to thinking: Instead of just asking them to do 20 to 30 minutes of cardio three to five times per week, it would be more effective to give more direct instructions. I wrote out a cardio workout schedule so they knew exactly what they needed to do and when they needed to do it. I was pleasantly surprised, not only by how many of them actually followed through but also by the passion that came out. They were having fun… doing cardio! Who would have thought?

This one mile walk/run interval challenge is very similar to some of the cardio workout plans I came up with for my personal training clients. I highly recommend giving it a shot. You might just find that you enjoy cardio, too!

Bonus Challenge: Turn this one mile interval challenge into a competition with your friends and family. Track who completed the most workouts out of the 30 days, who finished the fastest mile, or who was the most improved!

30-Day One Mile Walk/Run Interval Challenge

Boost fat loss and improve your cardiovascular health by performing this workout plan!

For this challenge, you will need to have a timer to track your intervals. The time on your phone should work just fine. You will also need to have one of the following: a pedometer, a health tracker that logs distance, or a known, mile-long route you can take outside. A treadmill works for this program, too. 

When you begin your first walking interval, start your timer. Walk for the specified amount of time before entering your first running interval. Alternate between walking and running until you complete one mile! It’s as simple as that. 

Keep in mind that everyone walks and runs at a different speed, so feel free to go at your own pace for this challenge. That said, be sure to push yourself. When you get to the running intervals, get that heart rate up and give it all you’ve got! Use the walking intervals to lower your heart rate and get your breathing back under control so you’ll be ready to give it your all again during the next running interval!

You’ll also get a rest day every three to four days. We highly recommend performing The Best Yoga Routine for Overall Flexibility on these days (and any other day, for that matter).

The Warm-Up

Warming up your muscles is important before any workout, especially interval training. This plan is going to challenge your body, so it’s crucial that your muscles are primed and ready to take on the stress! Complete this simple, five-minute cardio warm-up each day, before jumping into your intervals!

The One Mile Walk/Run Interval Challenge

Days 1-3

Walk for 5 Minutes / Run for 30 Seconds

Day 4:


Days 5-7:

Walk for 4 Minutes / Run for 30 Seconds

Day 8:


Days 9-11:

Walk for 3 Minutes and 30 Seconds / Run for 45 Seconds

Day 12:


Days 13-16

Walk for 3 Minutes / Run for 45 Seconds

Day 17:


Days 18-21:

Walk for 2 Minutes and 30 Seconds / Run for 1 Minute

Day 22:


Days 23-26:

Walk for 2 Minutes / Run for 1 Minute

Day 27:


Days 28-30:

Walk for 1 Minute / Run for 1 Minute

Are you going to give this interval challenge a try? If so, be sure to let us know what you thought and how you feel! If you enjoyed our walk/run interval challenge, we think you might also like: 

For more fitness challenges, and other awesome workout routines, be sure to follow us on Facebook and Pinterest. 

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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  1. I would love to do this but would also love to wait till our winter is over to start this. I. In Oregon and it is still rainy and possible snow season here. This morning it was icy outside. I can also find a partner easier if the weather ris better also. Can this be done on a treadmill?

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