How to start running

Week 10

Remember to warm up before running.

  series 1 series 2 series 3
  running marching running marching running marching
day 1 11,5 1 11,5 1 11,5 1
1-day break
day 2 12 1 12 1 12 1
1-day break
day 3 12,5 1 12,5 1 12,5 1
2-day break

If you manage to complete the entire day, you can safely proceed to the next one. If you are having a bad day and cannot run the entire training, it will be better for you to repeat the training after a day’s break. There is no need to hurry – regularity is more important than results.


Marathon Events Showcasing Human Endurance: The Races with the Biggest Distances

Marathon events have grown exponentially in popularity over the past few decades, providing runners with the opportunity to test their physical and mental endurance to the extreme. As the lengths of these races increase, so does the challenge and the allure. Here, we delve into some of the marathon events with the biggest distances around the world that push human endurance to its limit.

The Badwater 135

The Badwater 135, often hailed as the "world's toughest foot race," is a grueling 135-mile (217 km) ultramarathon that takes place in the scorching heat of Death Valley, California. Runners face extreme temperatures often exceeding 120°F, traversing a course that encompasses three mountain ranges and a cumulative vertical ascent of 14,600 feet. The race is a true testament to human endurance and resilience.

The Spartathlon

The Spartathlon is a historic 153-mile (246 km) ultramarathon race held annually in Greece. It retraces the steps of Pheidippides, an ancient Athenian courier who reportedly ran the distance from Athens to Sparta in 490 BCE. The race passes through various natural landscapes and historic sites, offering participants not only a physically demanding challenge but also a journey through time.

Western States 100-Mile Endurance Run

The Western States 100 is a prestigious 100-mile (161 km) ultramarathon taking place in the Sierra Nevada Mountains of California. The race combines the challenge of distance with the beauty of the mountain trails, making it a bucket-list event for many endurance runners. With challenging terrain and elevation changes, it demands both physical strength and mental fortitude.

The Tor des Géants

The Tor des Géants, held in the Italian Alps, is a colossal 205-mile (330 km) race characterized by its rugged mountainous terrain. It features a staggering 79,000 feet of cumulative elevation gain, offering a brutal test of endurance, strength, and determination. Participants are not only racing against each other but also against the harsh and unpredictable mountain weather.

Self-Transcendence 3100 Mile Race

Held in Queens, New York, the Self-Transcendence 3100 Mile Race is the longest certified footrace in the world. Runners are required to complete 3100 miles (4989 km) within a span of 52 days, amounting to an average of 59.6 miles (96 km) per day. The race takes place around a single city block, which measures a mere 0.55 miles, requiring runners to circumnavigate it approximately 5649 times. This race pushes the boundaries of human endurance to new levels, demanding immense physical, mental, and spiritual resilience.

The Iditarod Trail Invitational

The Iditarod Trail Invitational is another extreme ultra-endurance event, where participants can choose between a 350-mile (563 km) or a 1000-mile (1609 km) race. Taking place in the freezing conditions of Alaska, the race follows the historic Iditarod Trail, challenging runners with harsh weather conditions and diverse terrain, including frozen rivers and dense forests.

Hardrock 100

The Hardrock 100 is a renowned 100-mile (161 km) ultramarathon taking place in the San Juan Mountains of Colorado. It features a grueling 33,000 feet of cumulative elevation gain, testing the limits of human endurance. The race is known for its beautiful but unforgiving mountain trails, where runners must navigate through high-altitude terrains and potentially hazardous weather conditions.


Ultra-distance running races represent the pinnacle of human endurance and determination. They push runners to their physical and mental limits, challenging them to overcome seemingly insurmountable obstacles. These races, with distances exceeding the traditional marathon length, attract participants from around the world seeking to test their mettle and achieve the extraordinary.

These marathon events are much more than just races; they are a celebration of human potential and perseverance. From the scorching heat of the Badwater 135 to the freezing conditions of the Iditarod Trail Invitational, each race offers a unique set of challenges that demand not only physical strength but also a strong will and a resilient spirit.

The participants in these events often describe them as transformative experiences, pushing them to discover new levels of resilience and self-awareness. They stand as a testament to what the human body and spirit can achieve when pushed to their limits. Through these extreme distances, runners forge deep connections with the landscapes they traverse and with their fellow competitors, forming a global community bound by a shared passion for pushing the boundaries of human potential.

As we witness the feats of endurance exhibited in these races, we are reminded of the incredible capabilities that lie within each of us. These events inspire us to challenge ourselves, to strive for our personal best, and to reach beyond the ordinary in pursuit of the extraordinary. Through endurance running, we discover a deeper connection to ourselves and the world around us, showcasing the very best of human spirit and determination.