Project 30: How Far Can You Go in 30 Minutes?
Your Sunday plan is here. No thinking, just moving.
Project 30 is our new 5-week run progression, running every Sunday from September 27th through October 25th. The workout's already written, so all you have to do is show up and put in your 30 minutes.
Run It, Jog It, or Walk It
Same 30 minutes. Same plan. You set the effort.
New runners: Swap any run for a jog or a walk. Finish the 30 minutes and let Week 5 show you the progress.
Experienced runners: Play with RPE 6, 7, even a taste of 8. Track your pace on Strava and chase your Week 1 number.
Non-runners: Movement is the goal, not speed. Walking counts, and you still get class attendance credit.
The 5-Week Plan
Week 1 (9/27) – Baseline: 30-minute run for distance. Find a pace you can hold wire to wire.
Week 2 (10/4) – Shift Gears: 3 x 10 minutes at RPE 6–7, with 2-minute recovery walks between.
Week 3 (10/11) – Long to Short: 20, 10, then 5 minutes. Each run faster than the last.
Week 4 (10/18) – Run It Back: 20 minutes for distance, then run that same distance for time.
Week 5 (10/25) – The Retest: Same 30 minutes as Week 1. Go beat your number.
It Counts Toward the Fall Nutrition Challenge
Every day you get 30 minutes of movement in earns a point in our Fall Nutrition Challenge. Project 30 makes Sunday the easiest point of your week, and since it's open to everyone, you're never doing it alone.
Get a jump start on fall, or get ahead of the holiday gains.
How to Join
Find Project 30 in SugarWOD and log your distance each week. Not signed up for the Nutrition Challenge yet?
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