Milestone map
Milestone map
3 milestones
Build consistent running base
8 weeks
Complete eight weeks of structured run-walk training, progressing to running 5K continuously without stopping. A beginner going directly to race pace attempts is the most reliable path to injury and dropout. Consistency over eight weeks — three runs per week — is the non-negotiable foundation before chasing time.
Proof required
Submit a screenshot or export from a GPS tracking app (Strava, Garmin, Apple Fitness, Nike Run Club) showing at least 18 recorded runs over eight weeks, your longest recent continuous run of 5K or more, and average pace in the 7:00–9:00/km range.
What gets checked
- At least 18 recorded sessions over 8 weeks with timestamps visible
- At least one recorded continuous run of 5.0 km or longer
- Average pace between 6:30 and 10:00/km — evidence of actual running, not walking
Common mistakes
- Skipping rest days and running every day leads to shin splints or knee pain that halts training for weeks
- Starting too fast and always finishing exhausted makes running feel unpleasant — easy conversational-pace runs are productive even when they feel too slow
- Tracking inconsistently so you cannot see the accumulated eight-week base when it is time to submit proof
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Confirm the GPS data shows at least 18 distinct sessions across at least 8 calendar weeks
- Check that at least one run shows 5.0 km or more completed continuously without a long pause in the middle
- Average pace in range 6:30–10:00/km confirms running rather than walking; outside this range ask for clarification
Own a milestone like this? Submit proof and invite verifiers — sign in to get started.
Run sub-30-minute 5K in training
4 weeks
Complete a 5K time trial or parkrun in under 30 minutes to establish that sub-25 pace is within reach in a controlled race. The gap between a comfortable training run and a race is significant — a timed effort in training conditions reveals pacing errors, mental stops, and whether interval training is translating to actual speed.
Proof required
Submit a GPS screenshot of a timed 5K effort showing distance of 5.0 km or more, elapsed time under 30:00, and date. A parkrun result URL (parkrun.org.uk result page) is accepted as an alternative.
What gets checked
- Distance of 5.0 km or more recorded with GPS tracking
- Elapsed time under 30:00 shown in the app or result page
- A reflection note (minimum 50 words) on which part of the 5K slows you down most — first km too fast, last km blow-up, middle sag
Common mistakes
- Starting the first kilometre at goal pace and blowing up at kilometre 3 — positive splits by more than 30 seconds per km in the second half indicate pacing error, not fitness
- Treating every run as a time trial and accumulating fatigue that prevents adaptation — one timed effort per week maximum at this stage
- Not identifying which specific segment slows you down, so the next four weeks of training address the wrong weakness
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Verify distance ≥ 5.0 km and elapsed time < 30:00 in the submitted screenshot
- A parkrun result URL with name and finish time is sufficient — no further GPS data needed for that case
- Check that the 50-word reflection identifies a specific segment or km where pace drops — generic answers like 'the last part is always hard' do not satisfy this
Own a milestone like this? Submit proof and invite verifiers — sign in to get started.
Complete official chip-timed 5K under 25:00
4 weeks
Cross the finish line of an official chip-timed 5K race in under 25 minutes. An official result distinguishes this from training data: a race bib, timing chip, course measurement, and published results together constitute an externally verified performance that cannot be fabricated from a GPS watch alone. The result must come from a race open to the public with official timing.
Proof required
Submit the official race result URL or screenshot showing your name, race name, date, and finish time under 25:00. A parkrun result page is accepted. If using a screenshot, include the URL or race name and date so the result can be verified online.
What gets checked
- Official race result showing finish time under 25:00 — not a training run GPS record
- Result includes your name and is from a publicly verifiable event (parkrun, local road race, athletics club open event)
- Result page or bib number available so the result can be cross-checked if needed
Common mistakes
- Attempting the race without training specifically for the last kilometre — most sub-25 attempts fail in the final 1,200 m when pace hold is required under fatigue
- Treating race day as a normal hard training run and missing the mental engagement that produces a true effort — warming up, pacing actively, and finishing hard are race skills
- Choosing a poorly measured or unofficial event — only events with chip timing and a publicly searchable result count
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Official chip-timed result required — a GPS training run screenshot showing 5K in sub-25 time does NOT satisfy this milestone
- parkrun results are ideal: search the submitter's name on parkrun.org.uk to cross-check the stated result
- For other races, the event name + date + finish time should be findable on the race's results page or a timing service like Sport:80 or Active.com
Own a milestone like this? Submit proof and invite verifiers — sign in to get started.