Run a Mile
For those who aren't natural athletes, running a mile is a real accomplishment. Working up to a full mile is hard work and requires dedication and effort. However, with a game plan in place, you can be working on your second sequential mile in no time!
Instructions
1. Start your training on a treadmill. This will allow you to track your speed, distance and time with ease and reduce complications that can come from outdoor running, like uneven ground, hills and potentially dangerous trails or roads.
2. Take 5 minutes before you begin the workout to stretch, focusing especially on the legs muscles like the hamstrings, calves and quads.
3. Get on the treadmill and warm up for 5 minutes at a pace that is comfortable for you but also starts to work your system. At the end of 5 minutes you want to have a very light sweat and your muscles should feel loose. A pace for the workout of 3.3 mph may work for you, depending on your current fitness level.
4. Move the speed up on your treadmill to a pace where you are at a light jog. Note the distance amount right as you start and run for as long as you can. When you have hit your limit for how far you can run, slow down to a fast walking pace and note the distance amount when you have stopped. The difference between these two amounts is the base you are working off of. No matter if it is one fifth of a mile or one quarter of a mile, you have just taken the first step to running your mile!
5. Finish your workout at as brisk a walking pace as possible (about 3.6 to 3.8 mph) and stretch when you get off the treadmill.
6. Begin your next workout a day after your first attempt and start out stretching. After your warm up period is over, repeat Step 4 and make sure you can run your base amount, then push yourself past it by .05 of a mile. If you do that, check in with yourself and see if you can push it an additional .05 miles. If not, that's OK. Just make sure you remember what your new base time is.
7. Repeat Step 6 every other day, trying to push yourself .05 miles plus your previous distance until you have worked yourself up to a full mile. If you can't do it one session, that is fine, just make sure you push past it in the next session.
Tags: make sure, distance amount, full mile, push yourself, walking pace, your base