Welcome to the 12 Monthly Challenges hosted by Kara Goucher! Here’s how to participate:
On the 1st of Every month we will email participants information and (if applicable) printable calendars to keep track of activity. We will also include the information here on this page in case you don’t get the email.
The challenges take place in specific months but can be completed at any time during the year after they have started.
Welcome to the September Fuel Your Fitness Challenge!
This month we are encouraging you to think about
Previous Challenges Are Listed Below
Welcome to the August Yoga Stretch Challenge!
Yoga!
Use the worksheet below to access the videos:
for Run The Year 2017.
subscribe to their Youtube channel for more great videos!
Welcome to the July Summer Selfie Challenge!
(Facebook, Twitter, or text your mom if needed!)
tagging @KaraGoucher
Join group here
Welcome to the June Challenge!
Get ready to improve your speed with Kara Goucher
We’re excited for this challenge because progress is fun. Getting closer to your goal time or setting a new PR definitely gets the heart racing!
So, to get your heart (and legs!) racing, we’re challenging you to run or walk four 5Ks, improving your speed a little each time.
Things to keep in mind:
1) Pick a route that’s easy to access
2) Walk or run, depending on your comfort level
3) Start easy to set a good base pace
4) Do the same route each time
Check out the guidelines and Four 5K’s worksheet, so you can keep track of your times!
Remember, you can always do the 12 Monthly Challenges anytime throughout the year, so don’t stress if need to focus on something different this month.
Welcome to the Extra Mile Challenge! (May)
Your goal this month is to go the “extra mile” and make this your biggest month of miles yet! An extra 20-minute walk could make the difference.
Here’s the worksheet you’ll need:
Use this worksheet to keep track of your best days, weeks, and monthly total for the challenge. You can even use the RTY2017 tracker to help find your “bests.”
Download The Worksheet Here
Not feeling your best?
Not to worry! You can complete this challenge anytime during the year, so feel free to pick another month to give it a try. Just go to the tracker and click on the 12 Monthly Challenges tab to see past challenges you can take.
Let’s go the Extra Mile in May!
Welcome to the Monster Abs Challenge! (April)
During the month of April, Kara is challenging you to incorporate four of her favorite abdominal exercises into your normal routine. She has provided videos of each exercise as well as a calendar of recommended repetitions.
By the end of the month you should notice a big difference and will hopefully continue to use these exercises throughout the year.
Are you ready to take the Monster Abs Challenge with Kara? Download the calendar and instructions below to get started!
Note: You can complete these challenges at any time during the year even if you start late.
Keep Track of Your Month with Our Exercise Calendar
Download your Exercise Calendar below to keep track of your daily activity.
Page One features the April calendar with exercise and repetition information, and Page Two features further participation instructions and notes.
To download and save, click the link below and save the PDF to your desktop. The pdf will have all the links to Kara’s exercise videos.
Download Exercise Calendar Here
Previous Challenges Are Listed Below
Are You Ready to Chase Your Bliss? (March Challenge)
Chase Your Bliss – Run The Year 2017 March Challenge from Run The Edge on Vimeo
The Run The Year Challenge is all about getting healthier, but physical fitness is only one aspect of overall well being. The Chase Your Bliss Challenge is about advancing your emotional fitness.
“Once you learn how to be happy you won’t tolerate people who make you feel anything less.” -Germany Kent
Just like the Run The Year Challenge, the Chase Your Bliss Challenge is about challenging yourself to do more. It is not a competition with anyone but yourself, so go out there and maximize your happiness!
Please read the guidelines on the happiness menu carefully and have a BLAST this month as you CHASE YOUR BLISS!
Keep Track of Your Month with Our Happiness Menu
Download the Happiness Menu and Challenge Guidelines below to keep track of your “Happiness Points.” To download and save, click the link below and save the PDF to your desktop.
Chase Your Bliss Guidelines and Menu
Get Your Butt In Gear (February)
During the month of February Kara is challenging you to incorporate four of her favorite glute exercises into your normal routine.
Kara has provided videos of each exercise as well as a calendar of recommended repetitions.
By the end of the month you should notice a big difference and will hopefully continue to use these exercises throughout the year.
Are you ready to Get Your Butt In Gear with Kara? Download the calendar and instructions below to get started!
Note: You can complete these challenges at any time during the year even if you start late. For example you can still complete the Just Log It challenge by starting and completing a 31 day streak of at least one mile a day. If you’re unable to start the February challenge on the first, just use the exercise calendar and start on any day – just use the calendar as a 28 day guide!
Run The Year 2017 Monthly Challenges with Kara Goucher from Run The Edge on Vimeo.
Keep Track of Your Month with Our Exercise Calendar:
Download your Exercise Calendar below to keep track of your daily activity. Page One features a February calendar with exercise and repetition information, and Page Two features further participation instructions and notes.
Download The Exercise Calendar
Check Out Our Workout Videos:
Hip Bridge – https://vimeo.com/201768055
Plie Squat – https://vimeo.com/201891146
Deep Body Squat – https://vimeo.com/201892579
Single Leg Squat – https://vimeo.com/201895189
Kara’s Smack Down
— Previous Challenges —
Just Log It January
We’re starting the 12 Monthly Challenges with Just Log It January. The objective of this month’s challenge is to start or continue a mileage streak. We are challenging you to run or walk at least 1 mile (or as many miles as you’d like) every single day for 31 days.
The purpose of this challenge is to make fitness a daily priority and to get back into the habit of moving your body every single day. Set aside a little time each day for you. Get in at least one mile, and practice entering your miles in our mileage tracker.
If you start after January 1st, that is okay! Just start your streak with day 1. If you miss a day, that is okay. Pick up where you left off. Keep going.
We’ve got everything you’ll need below. Without further ado, here is Kara welcoming you to the challenge and inviting you to streak with us!
#RunTheYear2017 Just Log It January Challenge with Kara Goucher from Run The Edge on Vimeo.
Setting goals is crucial to reaching achievements! In the goal setting guide, we ask you to write down your goal. Be sure to start the goal with “I will”, not “I want to” or “I will try.”
Download The Goal Setting Guide Here
The streaker calendar is now available for download! Use this calendar to count how long your streak can be! You can print it out and check off the days to keep your streak alive!
Download The Streaker Calendar Here
To see progress, and look at how far you’ve come, you have to make weekly and monthly checks. You can’t just set a goal and forget about it, so we’ve provided a Progress Report for the second half of your challenge. The Progress Report is designed to be part 2 of the Goal Setting Guide.