The Goon 100
Your 2-Month Running Challenge Starts Now
April and May are about to look a little different in the best way possible.
We’re taking on the Goon 100, a running challenge through Nike Run Club or Strava, and the goal is simple: get your miles in, build consistency, and come out the other side better than you started. Whether you’re brand new to running or you already chase miles for fun, this is for you.
Let’s break it down.
How to Attack the Goon 100
Beginner: “Just Keep Showing Up”
You don’t need to be fast. You don’t need to be perfect. You just need to start.
Strategies:
Run/Walk Combo 1–3 minutes running, 1–2 minutes walking. Stack small wins.
Schedule 3 Days/Week Treat it like class. Non-negotiable.
Keep It Short → miles is plenty. Consistency beats intensity right now.
Your goal: Build the habit, not crush yourself.
Intermediate: “Build the Engine”
You’ve got a base, now we refine it.
Strategies:
4–5 Days/Week Running Mix easy runs with 1 slightly longer run.
One Quality Day Intervals, tempo, or hill work.
Track Your Progress Use Strava to stay accountable and competitive (even if it’s just with yourself).
Your goal: Improve pace, efficiency, and confidence.
Advanced: “Train with Intention”
You’re not just logging miles, you’re building performance.
Strategies:
Structured Week Easy days, tempo runs, intervals, and a long run.
Zone 2 Discipline Not every run should feel like a WOD.
Double Down on Recovery Sleep, mobility, hydration, this is where gains happen.
Your goal: Get faster without burning out.
Why Running Makes You a Better CrossFitter
Let’s be real—running isn’t always a fan favorite. But it works.
1. Bigger Engine
Running builds your aerobic capacity. That means better pacing, faster recovery between movements, and less redlining in workouts.
2. Mental Toughness
Running teaches patience. It’s you vs. you. That mindset carries directly into hard WODs.
3. Leaner, More Efficient Movement
More running = improved stamina, better body composition, and smoother movement patterns across the board.
What You Can Expect by Summer
If you commit to this for the next two months, here’s what’s coming:
You won’t dread running anymore (seriously)
Your WOD recovery improves, you’ll feel it between rounds
You move faster with less effort
You look leaner and feel lighter
You’ve built real discipline
And maybe most importantly…
You proved to yourself that you can stick to something and finish it.
Final Word: You Can Do This
This isn’t about being the best runner in the gym. It’s about becoming the athlete who doesn’t skip the hard stuff anymore. Two months. One goal. Show up. We’ll be right there with you, Coach Brian aimed this goal and missed it and Brandy has already done 10 miles! We got this, no matter where you are at, lets get “outside of the box” and enjoy our runs for the rest of Spring!
Bear Creek scheduled runs are coming
