You Can Run a Mile Without Stopping

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

Trainer makes us run in crossfit class every so often. Otherwise, I'm not very good at making myself do it. Report
Thanks Report
Thanks! Report
thank you Report
Good article. Report
It IS doable. At 43, I ran my first mile a few weeks ago. Last week I ran 3.4 miles without stopping once. More than a 5K! I never knew this was possible, and I still cannot believe it. Especially at my weight and age! Report
Thank You...………. Report
Running is NOT my choice of activities. But I remember the military and they said it was the fastest way to lose fat, that is why they do it for at least 20 minutes. I like this 4, inverse 4. Army does 2 miles no matter the pace it takes to achieve it, then work up to continuous run for the 2 miles. Will try this. Just want to say I hate running. Gets no work done on the farm for the family. Report
I have done the C25K app but found that running consistently hurts my knees. I have good running shoes too. I plan to start back up soon to see if I can tolerate it now that I’ve lost more weight. I love the feeling that running gives me! Report
You may find need to slow this a bit, trust your body; but don't cheat yourself. As the transition progresses your walking shoes may not work for your run. They're fine to start, but you may find being fitted for running shoes a blessing. Enjoy the adventure. Report
Looking forward to starting off slowly. Looks like this is a good plan. Report
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! Report
I am going to give it a try tomorrow Report
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. Report


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.