Fitness Articles

You Can Run a Mile Without Stopping

Reach Your Fitness Goals!

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


Jog Intervals (minutes)

Walk Intervals (minutes)

Number of Jog/Walk Repetitions

Total Time (minutes)


1 4 4 20


2 3 4 20


3 2 4 20


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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Member Comments

  • Looking forward to starting off slowly. Looks like this is a good plan.
    Getting ready to start training for a 5K that's happening in 3 months. This is a great way to start before actual training schedule kicks in - really excited to try it!
  • I am going to give it a try tomorrow
  • I've tried to get into running, but my medical restrictions on physical exercise have not allowed me to go more than 1/8 mile before my heart rate tops out at the maximum set by my doctor. I do walk a lot, and often in the 4.5-4.75 mph range sustained for about 15-20 minutes before I reach the top. For me, running is no longer an exercise goal.
  • SHAHAI16
    I can walk for a really long time, but when I try running my legs hurt, I think I have shin splints. I'm gonna try this, hopefully it's gradual enough that it won't hurt so much.
  • Definitely going to try this. It sounds doable. : )
    I walk 5 miles every morning. And then I added a 3 mile walk/run to the evening. I run 1/4 of a mile, then walk, for 3 miles. It's going pretty well.
    Good job sunnshyne72!! I did c25k too. I'm on week 6 & just do what I can do. I still can't believe i can do it!
  • I've been using an app on my phone to help me run one mile. It is much more aggressive than this plan and I am having a hard time with it. So far I am doing 2 minutes 15 seconds of jogging and then 45 seconds of walking. I am wondering about backing off and trying this plan instead but I am not sure since I am three weeks into the other one.
  • Each week is 4 repetitions of a total of 5 minutes (varying in the minutes walking/jogging). So each week is 20 minutes, not 25.
  • Minor math point, but if you have 4 repetitions, you'd have 25 total minutes in the first line, not 20.
  • I'm adding this to my 2013 Goals. Running has never been my thing really, but I won't give up trying.
    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!
  • I am going to try this one ... lets see what happens!

About The Author

Jason Anderson 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.