Run 10K Without Stopping (First Time)

Proof required

Submit GPS-tracked logs for three consecutive weeks showing 3+ runs per week, with at least one run per week reaching or exceeding 5km. Note your average easy pace.

What gets checked

• GPS data shows 3+ individual sessions per week for 3 consecutive weeks — not total weekly distance without session breakdown
• At least one run per week exceeds 5km — not all sessions need to be 5km, but the weekly anchor run should reach it
• Pace suggests easy aerobic effort — the description or heart rate data should indicate the runs were not race efforts

Common mistakes

• Running at race pace on every session — identical hard effort every run without easy days leads to cumulative fatigue before the 10K attempt
• Skipping rest days to build mileage faster — at least one full rest day between consecutive run days reduces injury risk during base-building

Resources

What a verifier looks for

• Check that GPS logs show 3 separate session entries per week — not a single merged activity or weekly summary.
• Ask what the submitter's typical 5K pace was and how it felt — someone genuinely training at an easy pace can describe the effort level clearly.
• Confirm rest days appear in the log — a 3-weeks-straight daily log without rest days raises credibility questions.

Proof required

Submit a GPS-tracked record of a 7km+ continuous run completed at a conversational pace, plus 3–4 weeks of training logs showing progressive weekly mileage build from your M1 base.

What gets checked

• GPS record shows 7km+ in a single continuous session without unexplained pauses exceeding 10 minutes
• Training logs show week-by-week mileage increases — not a flat 3 weeks followed by a sudden long run
• Pace is consistent with easy aerobic effort — not the same as the submitter's fastest 5K pace

Common mistakes

• Jumping from 5K to a 7–8km run without the intervening 3–4 weeks of mileage build — the connective tissue and aerobic system need the incremental load, not just the distance
• Running the long run too fast and arriving at M3 feeling injured or overtrained — the long run pace should be slower than your 5K race pace

Resources

What a verifier looks for

• Ask the submitter to describe how the 7km run felt compared to their previous longest run — someone who genuinely ran it can describe the experience at the 5km and 7km marks.
• Check the training log shows a 3–4 week build — not a flat 5km base followed by a single long run with no transitional sessions.
• Ask how they managed recovery around the long run — what did the day before and day after look like in the log.

Proof required

Submit a GPS-tracked record of a 10.0km+ continuous run showing total distance, total time, and average pace. If completed at a registered race, include your result confirmation or bib. A Strava or equivalent activity link is welcome.

What gets checked

• GPS record shows 10.0km+ in a single continuous session — treadmill runs require a photo of the display alongside the app log
• Total distance, pace, and elapsed time are consistent with a genuine completion (not a GPS error or a duplicate recording)
• M1 and M2 training logs are submitted together — the full preparation arc makes the M3 completion credible

Common mistakes

• Attempting the 10K without completing M2 — the 7–8km bridge session is not optional; it is the physiological preparation the 10K requires
• Going out too fast on race day or the first attempt and walking the last 3km — pace discipline in the first 4km determines whether the full distance is achievable

Resources

What a verifier looks for

• Check the GPS record shows a mapped route covering 10km — ask the submitter to share the activity link if available.
• Ask what the submitter's finishing time was and how they felt in the final 2km — genuine first-time 10K runners have a clear memory of the last stretch.
• Ask what they would do differently on their next 10K — someone who completed this can give a specific training or pacing answer.