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Pre-Fatigue

November

Opens Week 2

CLOSES 5TH Dec

Session swap

Strength & Conditioning

challenge

By-in

3 mile run

Challenge

Lunges for time

Scoring

Time to complete the lunges

Choose your Target

Level

Target

Full

300 Lunges

Half

150 Lunges

Start with a 3-mile run as your by-in. This isn’t scored, so take it as easy as you like — the aim is simply to pre-fatigue your legs before the main challenge.

Once you’ve finished, record the time it takes you to complete your chosen number of lunges: 300 for the full challenge or 150 for the half challenge. Your score is based on your lunge completion time, so the faster you finish, the higher you’ll rank on the leaderboard.

Session swap

Strength & Conditioning

Swap one of your weekly conditioning sessions for this running and bodyweight challenge. It’s also a great way to introduce controlled fatigue into your legs ahead of a long run, helping you practise running on tired legs and develop the resilience needed to maintain performance as fatigue builds.

Scoring

You are scored on the total time it takes to complete the 4 rounds, minus the rest time.

Full

Duration

Points

Top

10:00

+100

Bottom

30:00

+50

Half

Duration

Points

Top

05:00

+50

Bottom

15:00

+1

Requirements

Set the treadmill to 2.5% gradient

We recommend completing this challenge outdoors wherever possible. However, if that is not practical, you may complete it on a treadmill. To better replicate the effort of running outdoors, the treadmill must be set to a 2.5% incline for the entire run.

Evidencing

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GPS Fitness Tracker: Elapsed Time for Lunges

  1. Screenshot of your activity

Health & Safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.

Consult a physician

You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.

Plan your route

On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.

Let Others know

When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.

Carry a mobile phone

We strongly advise that you carry with you a fully charged mobile phone and back up battery if possible.

Bad weather

Keep an eye on the forecast and only head out if it’s safe to do so.

Hydration & Nutrition

You are responsible for your own nutrition and hydration, as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.

Got a question?

Feel free to email us directly info@rokman.run

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