Challenge Brief - 4 by 4

Challenge Brief - 4 by 4

  • Brief

Instructions

First Run Friday 1st March, 8pm

The concept is simple. Run or walk 4 miles every 4 hours for 48 hours. 

Distance
4 miles
Frequently
Every 4 hours
Duration
48 Hours

Recommendations

  • Plan your route before hand

    Use a route planner to plot your route before you set off. Try and select the flattest route possible with as little disturbances as possible, i.e. road crossings.

  • Stay hydrated

    It’s vital you stay hydrated during your challenge. Ensure you factor in water breaks to keep your body operating at peak performance – and don’t forget to stretch after completing to help your body recover.

  • Let others know

    When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return, especially during your night runs, incase you face any difficulty. Be sure to take a mobile phone with you on every run.

Evidencing

  • GPS Fitness Tracker

    Take screenshots of each activity on your chosen fitness tracker, e.g. Garmin, Strava, etc.

Submitting

Before submitting, please make sure you have your evidence ready. Submit evidence for all of the challenges in the same challenge series by the deadline below to earn your Finishers Pip.

  • Rokman Membership Order Number

    Found on your latest membership purchase confirmation email.

  • Evidence

Deadline

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until the end of the series deadline detailed at the top of the page.

Health & Safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.

  • Consult a physician

    You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.  

  • Plan your route

    On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.

  • Let others know

    When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.

  • Carry a mobile phone

    We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.

  • Bad weather

    Keep an eye on the weather forecast.

  • Nutrition and hydration

    You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.

info@rokman.co.uk