00:00

:
START
10 min
5 min
2 min
Reset
Pause
Restart

The average time of a marathoner is 4:22:07 (9:59 minutes per mile pace) for men and 4:47:40 (10:58 minutes per mile pace) for women. A ten-minute run per day, over 30 days would see you complete 42.2 km hands down. High Knees are the biomechanical equivalent of sprinting. Sprinting requires high trajectory for the knees in order to generate the maximum amount of power over the shortest possible time and deliver speed in a given distance. Ten minutes of High Knees, performed in a form-perfect, virtually tireless manner delivers approximately 1,000 repetitions which, for our example, we shall assume are steps.

An average person walking at a fairly easy pace of 120 steps per minute takes 7,200 steps in an hour and covers 4.8km of distance. A marathon then (42.2km) is 63,300 steps or 2,110 steps per day over 30 days. Distance running however has a flatter trajectory than High Knees which leads us to a rough equivalent of 1 High Knee = 2.8 steps. You need to do just 750 form-perfect High Knees per day to cover the 42.2km of a marathon over a 30 day period.

The At-Home Marathon Challenge helps you perform this in a totally achievable way that will transform the biomechanical efficiency of your body, help you increase coordination, core strength, speed and power and endurance in just ten minutes a day.

Instructions: Set a timer and run for 10 minutes, every day for 30 days to complete a marathon run! For Extra Credit run all 10 minutes non-stop, without rest or breaks.

Download