Fitness Articles

You Can Run a Mile Without Stopping

Reach Your Fitness Goals!

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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 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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