Four Horsemen Running Challenge Series

WEEK 1 - POWER
1 mins best effort
2 mins best effort
3 mins best effort

Speed and explosive power are important components of success in many aspects of running, fitness and life. The aim of the speed test above is to perform the three separate runs to cover the most distance as possible in the times set above. The distances across the three efforts will then be summed together and points awarded accordingly.

WEEK 2 - SPEED
1 mile for time
5k mile for time

These runs test the individual's aerobic capacity and the ability of the heart and lungs to provide the body with oxygen for exercise. This is important in running, fitness and sport as it tests the individual's cardiovascular system's ability to continuously provide the muscle with adequate levels of oxygen to perform.

WEEK 3 - STRENGTH
Plank Test
Wall Sit Test
Jelly Legs

Strength week consists of two basic strength tests, Plank Test and Wall Sit Test, to measure the strength in your core and quad muscles. Jelly Legs is a brutal progressive every minute on the minute challenge consisting of air squats and squat jumps. These test are sure to get the lactic acid bubbling, testing the strength of your body and mind.

WEEK 4 - ENDURANCE
Weekly distance accumulator challenge

Advanced: 40 miles
Intermediate: 30 miles
Moderate: 20 miles
Novice: 10 miles

Endurance running requires stamina as well as large amounts of mental strength. The aim of the final challenge is to accumulate the set distance above relevant to your level of entry throughout the week. You may break up the distance into as many separate workouts as you wish, however, more points are awarded for the fewer workouts taken to achieve the distance.

EARN THE INFAMOUS ROKMAN FINISHERS PIP
As opposed to standard finisher medals, which get chucked into the back of a draw never be seen again, we reward our challenge series finishers with an infamous Rokman Finishers Pip and certificate. Attached proudly to the sleeve of your Rokman training t-shirt; this small patch carries with it big significance, reminding you of the grit and determination that got you there - empowering you every time you put it on!

TRACK YOUR PROGRESS
Get each full challenge brief with all the necessary instructions and requirements sent straight to your inbox at the start of each week. Depending on the challenge, you will be required to either evidence your attempt by video or by GPS fitness tracker. Then submit your results and evidence to us via our submission form. Simple!

FEATURE ON THE SERIES LEADERBOARDS
While Rokman challenges are paths of personal discovery, the series leaderboard offers participants an extra layer of healthy competition and incentive to push their limits further. Log your results and see how you rank against all other participants around the world. The leaderboard is opt-in, so if you don't want to feature on the board you have the option to keep your results private.

JOIN HUNDREDS OF LIKE-MINDED INDIVIDUALS
Our online community comprises of hundreds of people of all ages and abilities, united by a desire to push their physical limits, toughen their minds and overcome the most intimidating challenges possible. It provides an excellent source of motivation and inspiration to help you keeping going when the going gets tough.

SUPPORTING OUR ARMED FORCES
For every participant that completes the series and earns themselves a Rokman Finishers Pip, we will make a donation straight to the Royal British Legion to help them support members and veterans of the British Armed Forces, their families and dependants.