You Can Run a Mile Without Stopping

Reach Your Fitness Goals!

-- By Jason Anderson and Nicole Nichols, Certified Fitness Professionals

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The ability to run one mile non-stop isn't something to be taken lightly. Some have never been able to run very far without getting overly winded. But with proper training, you can do this and more! The problem most people have is that they start out running way to hard or fast and cannot keep the pace, so jog as slowly as you need to, especially when starting out.

You do have to be able to walk before you can run. Once you can comfortably walk for one full hour, then you're ready to start running. This program will work at the gym, outside, on the treadmill, or on any running track. Speed is not important—remember to pace yourself to make it through your jogging intervals without getting too tired.

Time Involved: Two or three 20-minute sessions a week, for 4 weeks
Fitness Benefit: Cardiovascular endurance

Week	Jog Intervals (minutes)	Walk Intervals (minutes)	Number of Jog/Walk Repetitions	Total Time (minutes)
1	1	4	4	20
2	2	3	4	20
3	3	2	4	20
4	4	1	4	20

Once you complete these training sessions, you should be ready to run one mile straight!

General Training Tips

Always warm up by walking for 3-5 minutes before your workout; end each training session with a 3-5 minute cool down, and don't forget to stretch!
Be sure to rest from cardio for 1-2 days each week. Resting is just as important as training, because recovery will help you become more fit.
Eat right. If you're not eating the right foods, you won't have enough fuel to complete a good workout. Learn what to eat before and after each workout to ensure you'll see results.
Mix it up. Nothing causes fitness plateaus like monotony. Besides jogging 2-3 times per week, like this program recommends, find other ways to change up your cardio routine.
Keep at it. If you don't continue to run regularly, you'll lose the endurance that took you weeks to build up. Run on a regular basis, aiming for 2-3 sessions each week to maintain your fitness level. Over time, try to increase your speed and distance.

Good luck reaching your goals!

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About The Author

Jason Anderson
Jason loves to see people realize the benefits of a healthy, active lifestyle. He is a certified personal trainer and enjoys running races--from 5Ks to 50K ultramarathons. See all of Jason's articles.

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Member Comments

SARAHGCON

I'm adding this to my 2013 Goals. Running has never been my thing really, but I won't give up trying. - 1/10/2013 10:35:09 AM
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ADELMAMA

At this time last year I believed that I could never run. I had tried interval running and was always winded and discouraged after just a few paces. Then a girlfriend showed me a few simple tricks, and I ran a mile then and there! It didn't take me four weeks--it was immediate! Here they are, if anyone's interested:
1) Run as absolutely slowly as you need to, barely over a walk if necessary.
2) Keep your upper body relaxed: don't clench fists, don't pump arms--let your elbows move just a little with the rythm of your body. Head erect, don't tense your neck.
3) Inhale two steps, exhale two steps....
In 6 weeks I ran my first 3.2 miles. I am now up to 7 miles and training for a Spartan sprint. I have lost over 15 pounds. I'm still in shock, I feel like a totally different person!
Good luck! - 12/19/2012 10:46:10 PM
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ESREENA

I am going to try this one ... lets see what happens! - 10/19/2012 4:30:34 PM
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NANCILEA

I'm not a runner but I am thinking of giving this a try. It is a good way to burn calories quickly and jump start my metabolism. - 8/2/2012 8:44:20 AM
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RHAPSODY43

I would love to do this!! I am still working on being able to walk comfortably for an hour. So when I reach that goal I hope I can find this article again and get started. - 4/28/2012 10:49:59 AM
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SCARPETTA3

Great article. This is a goal for myself to begin my running plan, lot"s of ideas and support from SparkPeople Community. this site is fantastic!!! - 4/4/2012 1:33:16 PM
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SNOOPYGIRL57

I want to do this! I have not been very consistent with my training. I get out of breath so easily. (I smoked for 30 years. Quit 5 years ago). I will make it a mile without stopping! - 3/15/2012 1:50:44 PM
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BIGFORKIAN

I'd even suggest a slower approach to heavier non-runners. When I began I went 30 seconds and thought I'd die. (I was only at a setting of about 4.7 on the treadmill so I was not trying to sprint!) Well, I kept doing it and then would add small increments at a time.. like up to 45 seconds and than finally got to one minute, than 1.5 minutes. Now after working on this for a couple of months I can now go about 2 minutes OK. Its OK to be gradual and work your way up on the time. I've even done 5 minutes twice. Wear a heart monitor to know when you are overdoing it. Good luck everyone and keep upping the time just a little bit at a time - that seems to work for me and prevents injuries. - 2/8/2012 3:24:38 PM
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TXWINS

I think I am going to try this. My first fitness goal for 2012 is to be able to run 1 mile without stopping. This looks like a perfect plan to help make this happen. - 12/16/2011 9:20:45 PM
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SUNNSHYNE72

I have never ran in my life except from someone. My mom always raised my sisters & I saying that "girls do not run". We never followed an exercise routine but hey I was only 118lbs when I married at the age of 20. Then I got pregnant & my husband became abusive so I leaned to food for support. Well now after 1 ex-husband, 1 new wonderful husband, 1 more pregnancy & 15 years & 265lbs later I have started the Couch 25k. Although I can only make it through the first 15 minutes of the program for week one ( been doing it for 3 weeks). I have lost 6.5lbs & found that I actually like to run!!!
- 9/10/2011 10:28:19 AM
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MUSHYMAC

I have osteoaritis in my lower back but I can walk 8 miles everyday. Tried running once and had to take pain meds for 2 days and couldn't walk more than 5 miles. Took 2 weeks to get back to my normal pace of a 15 min mile. Running is not for everyone. - 7/23/2011 1:24:41 PM
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REELAW

I want to run the Race for the Cure this year and I have been working at jogging a mile. I was doing my mile on the treadmill at 4 - 4.5mph and I would finish around 15 minutes. I went for an outdoor jog with a friend and she told me I was WALKING. I tried to jog at her pace and almost died!!! I now go for outdoor jogs (which seem harder than the teadmill, but I like them) by myself and am working at doing a .5mile at a bit faster pace. I thought once I am comfortable doing the .5mile at the slightly faster pace I can add distance. I'm not sure if this is the right approach but it is my current task each day.
- 3/21/2011 11:02:23 PM
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CHRIS3874

Oh NO I CAN'T!! - 1/24/2011 9:05:52 PM
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CHRIS3874

Oh NO I CAN'T!! - 1/24/2011 9:05:44 PM
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TB4EVER

I tried a running program not too long ago, with not as much success as I had planned. I'm thinking it was because I pushed myself too hard and I thought if I went faster I'd train faster. NOT!! This time, I'm going to follow THIS program and start at a more slower, comfortable speed. Why push myself when I end up setting myself back? Great article! Loved it! - 7/26/2010 6:53:07 PM
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