4 Week Beginner Training Schedule to Run a Mile

For many people, running can be a daunting task. Sometimes, running just does not come as easily to some as it does to others, and that’s okay.

You do not have to be a well versed athlete, sporty person, or a gym bunny to be able to start running.

It may seem difficult, but with our training schedule, we will have you able to run a mile in no time!

4 Week Beginner Training Schedule to Run a Mile

We have created a four-week training schedule to help complete beginners get over their fears and be able to run a mile with ease!

To start with, we will begin with a run/walk technique, and build up to a continuous running routine. 

With each week, you will be able to build on your stamina, running skills and distance. By the end of the four week training program, you will actually be able to run one mile without having to stop.

Sound too good to be true? Well see for yourself!

Here is our 4 Week Beginner Training Schedule to Run a Mile. 

Preparation Before 4 Week Beginner Training

Before you start your beginner running training, there are a few things that you should know. You should always remember that it is best to do a warm up before you start running as this will get your body geared up and your blood pumping. 

This can be a 5-10 minute walk before you start. In addition, you should also do a cool-down after running, such as a 5-10 walk to slow yourself down.

You should also remember that it is important to take rest days in between running, so that you do not overwork yourself, or risk pulling a muscle. This means that you should run every other day, with a rest or cross training day in between.

On your rest days, you can do another form of exercise such as riding a bike, walking, or swimming, before returning to your runs the next day.

Keep in mind that whilst this is a 4-week program, you do not have to strictly stick to the four weeks. Learning to run a mile when you are a beginner is hard, and so if you want to take longer to complete the program, that is okay.

You can repeat the previous week’s plan before moving onto the next week if you are not ready, or if you feel that you want the practice before moving onto the next step. Everyone’s exercise routine is different! 

Week One

During the first week, you will need to start building up stamina, and getting used to running intermittently.

In this week you will exercise with a combination of walking and running, so that you can begin getting used to running for short periods of time,

Day One: Run 1/16 of a mile, and walk 3/16 of a mile. You can then repeat this four times to do the whole mile. If you run on a track, this means that you run for the first quarter of the lap, and then walk for the other ¾ of the lap, and repeat it 4 times. 

Day Two: Rest day, or choose another form of cross training exercise.

Day Three: Repeat day one exercise program. Run 1/16 of a mile, and walk 3/16 of a mile. You can then repeat this four times to do the whole mile. 

Day Four: Rest day.

Day Five: Run 1/16 of a mile, and walk 3/16 of a mile. You can then repeat this four times to do the whole mile. 

Day Six: Rest day, or cross train day.

Day Seven: Just rest. 

Week Two

During this week, you will have to push yourself a little bit harder, and run for longer than in week one.

Day One: Run for ⅛ of a mile, and walk for ⅛ of a mile. Repeat the process 4 times. If running on a track, you will need to run half a lap, and then walk half a lap, and repeat this four times.

Day Two: Cross train or rest.

Day Three: Run for ⅛ of a mile, and walk for ⅛ of a mile. Repeat the process 4 times.

Day Four: Rest day.

Day Five: Run for ⅛ of a mile, and walk for ⅛ of a mile. Repeat the process 4 times.

Day Six: Cross train or rest.

Day Seven: Just rest.

Week Three

Week three will push you to your limits a little more, and you will need to run for the majority of the time, and walk the rest. Do not give up, you are nearly there!

Day One: Run for 3/16 of a mile, and then walk for 1/16 of the mile. You must then repeat this four times. If running on a track, this means you have to run for ¾ of the lap, and then walk for ¼ of the lap, and repeat four times. 

Day Two: Rest, or cross train on this day.

Day Three: Run for 3/16 of a mile, and then walk for 1/16 of the mile. You must then repeat this four times.

Day Four: Rest day.

Day Five: Run for 3/16 of a mile, and then walk for 1/16 of the mile. You must then repeat this four times.

Day Six: Rest or cross train on this day.

Day Seven: Just rest. 

Week Four

Week four is the final week in the training program, and so you will need to run one mile continuously during this week.

Do not worry if you cannot do it straight away, just keep pushing yourself, you got this! 

Day One: Run for the whole mile. If running on a track, you will have to do four laps of the track.

Day Two: Rest or cross train on this day.

Day Three: Run for the whole mile.

Day Four: Rest day.

Day Five: Run for the whole mile.

Day Six: Rest or cross train on this day.

Day Seven: Rest day. 

Once you have completed your 1 whole mile run continuously, you are done! In just four weeks, you can go from beginner to running a mile by yourself!

If you’ve caught the running bug, then you can move onto 2 miles of continuous running, just by doubling the method above!

Happy running!

Suzie
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