Beginner Running: One Mile

Beginner Running: One Mile

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Running is a great way to lose weight, improve cardiovascular health, and gain muscular endurance. Though a 26.2 mile marathon may seem impossible now, once you begin running, your body will quickly adapt and progress.

Virtually no one starts running as a distance runner. It takes years of dedication and discipline, but with some fortitude and a good foundation, you can safely lose weight and gain more confidence as a distance runner.

Everyone has to start at the beginning. Simply learning how to run for one mile will give you the foundation you will need to move on to greater distances. The Beginner Running: One Mile program is designed to help you run one mile without walking. We are only focusing on that distance.

Over the next six weeks you will not worry too much about your speed. Only focus on the running distance and running form. Check out our running tips article for fundamentals in running form.

For this program, either find a running track (most high school tracks are ¼ mile long) or a ¼ mile lap near your home by using a distance website such as mapmyrun.com.

Before every run, make sure to warm up with five minutes of light calisthenics such as jogging in place or jumping jacks. After your warm up, lightly stretch your muscles with stretches such as the standing toe touch, standing quadriceps stretch (pulling your foot back to your buttocks) and calf stretch. Hold each stretch for 10-30 seconds and do not stretch to the point of pain.


6-Week Beginner Running: One Mile Training Plan

Week 1:

Day 1: Run ¼ lap of the track then walk the remainder of the lap. Complete four laps.

Day 2: Rest

Day 3: Run ¼ lap of the track then walk the remainder of the lap. Complete four laps.

Day 4: Rest

Day 5: Run ¼ lap of the track then walk the remainder of the lap. Complete four laps.

Day 6: Rest

Day 7: Rest

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