Goggins’ 4x4x48 challenge summary

23 May 2025, 17:00 – 25 May 2025, 14:00
12 runs. 48 hours. 48 miles. One unforgettable challenge.

The challenge

Inspired by David Goggins’ 4x4x48 format, I ran 4 miles every 4 hours for 48 hours, starting at 5pm on Friday and finishing at 2pm on Sunday. Each run was 4 miles (approx. 6.5 km), with a total running distance of 78.37 km / 48.7 miles over 12 runs.

This challenge was part of, and the final challenge, of a series of 5 events in May 2025.

📢 Initial announcement

🕒 Total running time: 9h 43m
🐢 Average pace: 7:25 min/km (11:57 min/mile)
🥱 Total naps: 8 naps, totalling 6h 55m
🚶‍♀️ Walked (to/from runs): 11.59 km / 7.2 miles (3h total)

Time breakdown over 48 hours:

🏃‍♀️ Running: 20.2%
🚶 Walking: 6.2%
😴 Sleeping: 14.4%
🧠 Awake (not moving): 59.1%

Runs info

Longest: 55min 34 sec – 5am Sunday (a lot more walking needed due to fatigue, sore knees, and (sorry TMI) stomach not being too strong at that point.

Quickest: 44min 46 sec – 9pm Friday (fresh legs, excitement of the start on the second run)

Least enjoyed: 1pm on Saturday when I tried the route in reverse – loathed the experience! The hills felt so much harder and also I was sleep deprived which affected my experience.

The route

I used the same route for 11 of the 12 runs but on one occasion (1pm Saturday) did it in reverse:

On Saturday at 9am, the route was Seven Fields parkrun and an added mile around the field to reach 4 miles.

Fuel & hydration

A massive part of getting through the challenge was fuelling well and listening to my body. I didn’t use gels or electrolytes, just real food, water, and gut instinct were my guide.

🥗 Total meals/snacks: 22

Protein smoothie made with almond milk, vegan vanilla protein powder and a frozen banana (some had berries in too) – 6x
Porridge with berries & honey – 3x
Granola (basically a homemade flapjack crumbled) with Greek yogurt & fruit – 2x
PB & banana on toast – 2x
Pasta & pesto chicken – 2x
Flapjack – 2x
Chicken & rice – 1x (one leftover because I didn’t fancy it on Sunday morning)
Omelette with toast (+ avocado once) – 2x
Scrambled eggs on toast – 1x
Bag of salted peanuts – 1x

☕ Drinks

Water: ~5 litres
Coffee: 2
Tea: 2

Kit, care & maintenance

👕 6 tops, 2 shorts, 4 leggings
🧦 4 pairs of running socks
👟 1 pair Brooks Ghost Max 2
🧢 1 cap, 1 winter hat
🎽 1 race belt (with QR code!)
🧵 KT tape (braline chafing): ~180 cm

🛁 Showers: 12
🧺 Laundry: 5 loads during, 1 post-challenge

🧘‍♀️ Rigorous stretching and foam rolling after every run
💥 No DOMS – just minor chafing by the end (sory TMI!)

Community support

It may have been a solo challenge, but I was never alone. 💚
I really didn’t expect this wonderful level of support, people generously giving some of their Bank holiday weekend time to join – you are all legends!

👣 Total of 33 running buddies joined me

Most frequent: Neil H (8 runs) is an absolute star for running 8 back-to-back legs with me, Paul A (4 runs)
3 runs: Elliot, Hannah, Neil C, Rachel
2 runs: Adam, Barbara, Iain, Jade, Stacy, Thoko, Tim, Yvette
1 run:Ali, Andrea G, Ben, Dan, Dionne, Gem, Hayley, James, Kim, Lorraine, Lucy, Marichu, Norja, Rod, Sam P, Suzie, Ulen, Umesh, Victoria.
Not to forget: Milo 🐾

I hope I haven’t forgotten anyone but please let me know and I’ll correct it here.
Also at the start / finish line and en-route: Lucia (on plenty of occasions), Dionne, Sally and Paul H, Leigh, Paul A; shout-out to you!

💰 Donations

£1,120 raised (186% of target!) by 79 supporters at the time of writing this report.
All for the Prospect Hospice , helping local families with end-of-life care and grief support.
It’s not too late to donate: https://www.justgiving.com/page/aurelie4x4x48
Top donors: Clothilde, Neil & Michelle, Rob L 🙏🙏🙏

Moments & memories

🦡 Best run: 1am Saturday – spotted a badger in North Swindon!
🌅 Best time to run: 5am runs: bird song, peaceful dawn, completely empty and silent Thamesdown Drive.
😂 Fun moment: Probably teaching French swear words on a 5am run.
📸 Most awkward: Having to thank people for taking pictures of my backside… as people scanned the donation QR code on my bum at parkrun
🌟 Proudest:
- Someone told me I’d inspired them to train for an ultra
- Another person ran two runs with me – having never done more than 5k before
- Seeing the amazing community of people around me rally for such an important cause.

If anything I do shows others what’s possible, then I’m deeply proud and humbled.

Reflections, questions & advice

📋 Planning tips:

Spreadsheet with run times, meals, and pre-prepped labelled food: I didn’t have to “think” between runs as I had a plan!
Choosing runs to fit with best daylight hours: for this using UK May bank holiday for daylight hours: around 04:40–21:40
Used Seven Fields parkrun for my Saturday 9am run whch was great fun!

✅ Lessons learned:

I thought I’d get bored: didn’t happen. The breaks were full of eating, showering, napping. That’s what surprised me the most about this challenge – I completely underestimated this aspect.
Fuel flexibly: sometimes I swapped meals because I felt like something else.
I didn’t need supplements or gels, just real food was enough for 4-mile runs.
Hydration and mobility work (stretching & foam rolling) made recovery smoother.
Rest well after. I don’t plan to run until Tuesday evening (over 48h after finish) and that will be a gentle short run, likely around 5km.
But keep active afterwards: gentle walks or maybe also swimming if you can/ feel like it: listen to your body!

🧠 Advice for future 4x4x48 runners:

Plan everything, then stay flexible
Prep food in advance
Don’t underestimate how tired you’ll feel
You will be sleep deprived!
Schedule rest time
Embrace the weird moments: they’ll be the best memories
Would I do it again? I’ve been asked this a few times. I don’t think so unless it’s to support someone else doing it. I weirdly enjoyed it a lot but it feels to me like a one-of-a-kind challenge. I’ll definitely do other crazy things, though! Watch this space!

If you’re thinking of trying it, consider therapy! but, you absolutely can!
Its one of the hardest thing I’ve done in my life. Definelty not easy, but it’s entirely possible. If I, an overweight middle-aged mum, can do it, so can you.

Physical outcomes

Weight gain: +400g (likely glycogen + water)
Body fat: ↓ 1.3 percentage points (≈3.8% drop) on home scales though so may not be that accurate
No injury or DOMS – planning, recovery, and fuelling worked!

The power of community

One of the biggest factors in being able to take on five challenges this May, including this final 4x4x48, has been the strength of the communities around me. I haven’t done this alone.

The support, motivation, and shared experience I’ve found through Slinn Allstars running club, the 6am Training in Swindon crew, and The Longevity Games have been truly instrumental. Yes, they’ve helped improve my fitness, but more importantly, they’ve provided connection, encouragement, accountability, and advice when it mattered most.

Even four weeks ago, I wasn’t sure I’d be able to complete this challenge. A sudden knee pain/injury had me doubting things but thanks to Kev Tonner at Swindon Injury Clinic, I had the support I needed. His guidance, stretches, and recovery advice made all the difference. I’m incredibly grateful, because without that help, this weekend might not have happened.

Being surrounded by people who move, challenge themselves, cheer each other on, and show up (especially early in the morning!) makes a huge difference. It’s a reminder that staying active isn’t just about physical health. It’s also about being part of something, showing up for each other, and finding strength in the collective. I wouldn’t lie if I said this hasn’t also benefited my mental health massively.

If you’re thinking about starting something, or pushing your limits, find your people. Join a local group, try a parkrun, sign up for a class, or meet a friend for a walk. You don’t need to go it alone; in fact company is twice as fun.

Movement is medicine, and community is what helps you keep going. 💚