Milestone map
Milestone map
3 milestones
Record an honest 10K baseline
1 week
Run a timed 10K at a steady, hard-but-controlled effort. Record the time, route and how you felt. The baseline tells you how big the gap to 2 hours really is.
Proof required
Submit GPS data or an app screenshot of a full 10K with date and time, plus a short note on effort and any niggles.
What gets checked
- Full 10K distance, recorded by GPS or official timing
- Date and time visible
- Honest note on effort and how the body felt
Common mistakes
- Skipping the baseline and guessing
- An all-out effort that leads to injury
- A route shorter than the distance
Powstik Guide
A recorded 10K time you can train from.
Steps
- If you have a health condition, check with a clinician first.
- Warm up with easy jogging for several minutes.
- Run the full 10K at a steady, hard effort.
- Save the GPS file or screenshot.
- Work out the gap to 2 hours.
Template
Baseline Date: Distance: Time: Effort (1–10): Niggles or pain: Gap to 2 hours:
What gets sent back
- A route shorter than the distance.
- No date or time shown.
- A guess instead of a timed run.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check the distance and time in the data
- Check the date
- Read the effort note
You'll sign in first, then come straight back here.
Train steadily with a logged plan
6–12 weeks
Build up over several weeks with mostly easy running and one harder session a week. A weekly long run is the key session for this distance. Increase gradually and back off if something hurts.
Proof required
Submit a training log covering at least six weeks with each run's date, distance, time and type, plus a mid-block timed effort.
What gets checked
- Six or more weeks, logged as you go
- Mostly easy runs with one quality session a week
- A mid-block timed effort showing progress
Common mistakes
- Running every session hard
- Jumping mileage too fast
- Training through pain instead of resting
Powstik Guide
Six weeks of logged, gradual training.
Steps
- Plan three to five runs a week you can keep up.
- Keep most runs at a pace you can talk at.
- Add one interval or tempo session a week.
- Increase weekly running a little at a time.
- Rest, and seek advice, if pain persists.
Template
| Date | Type (easy / quality / long) | Distance | Time | How I felt | |------|-------------------------------|----------|------|------------| Mid-block timed effort: date / distance / time
What gets sent back
- A log written afterwards.
- Every run hard.
- No mid-block effort.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check the log spans six weeks
- Check the easy-to-hard balance
- Compare the mid-block effort to the baseline
You'll sign in first, then come straight back here.
Run half marathon under 2 hours
1 day plus taper
Race or time-trial the full half marathon and finish under 2 hours. Ease off training in the last week so you start fresh. Proof is the official chip time from a half marathon race.
Proof required
Submit the official chip time from a half marathon race, plus a short pacing note.
What gets checked
- Time under 2 hours, clearly shown
- Official chip time or complete GPS data
- Pacing note shows how the run went
Common mistakes
- Starting far too fast
- A GPS trace that cuts the course
- Gun time mistaken for chip time
Powstik Guide
An official or GPS-verified half marathon under 2 hours.
Steps
- Pick a race or a measured course.
- Ease off training for the final week.
- Start at goal pace, not faster.
- Save the chip result or full GPS file.
Template
Race / time trial: Date: Result source (chip / GPS): Finish time: Splits: Pacing note:
What gets sent back
- A time over the target.
- A shortened course.
- No result source.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check the time and distance
- Check the result source
- Read the pacing note
You'll sign in first, then come straight back here.