I could never run a mile without stopping, could I?


Of course you can run a full mile without stopping. There are two things you need to be successful. You need to set a goal and develop a plan to help you reach your goal. I can help with that. However I must remind you to make sure you are healthy enough to safely partake in a fitness program.

First let’s talk about goal setting. When embarking on any fitness journey you significantly increase your chances of success if you set a S-M-A-R-T Goal.

  • S= Specific: You want to run a mile with out stopping.
  • M= Measurable: You will run the distance of a mile.
    A= Attainable: A mile is a reasonable distance compared to running a marathon (which by the way is also attainable). However a mile is a great start.
  • R= Relevant: You want to get into better physical condition and building up to running a mile will get you in better physical condition.
  • T= Time-Bound: Here you decide the goal date you want to set where you will have met your goal. For example, you will run your mile without stopping in 30 days or maybe 60 days after you start working toward that goal.

Now that you have your S-M-A-R-T goal you need a plan. Here are suggestions on how you can reach this goal.

How to run a mile without stopping.

  • If a track is available, that would be the best place to train. If not measure a mile route with your car.
  • On the days you don’t run, you can rest completely or cross train by bike riding, swimming or doing a different activity.
  • Make sure you do take one full day of rest with no cross training on your rest days.
  • Go every other day, taking two days off at the end of your training week.
  • If on a 400 meter track, start by walking 350 meters and jogging 50 meters. Do this for 4 laps which is very close to a mile.
  • After 2 days on the track, decrease the distance of your walking bouts and increase the distance of your running bouts. Depending on how far out your goal date of completion is, will determine how quickly you adjust your walk/run ratio.
  • Set a realistic goal, but if life interferes, don’t be afraid to change your goal date.
  • If you are training on the streets, use time to mark when you walk and run or use land marks to indicate when you should walk or run.
  • If you do use time as your indicator of when you should walk and run, start by walking for 45 seconds and running for 15 seconds. After a few sessions decrease your walk time and increase you run time. Note that time is the better way to measure when you should walk and run

If you follow those steps you will be on your way to starting a fitness journey full of achievements you never thought you could accomplish.

Congratulations! You ran a mile without stopping. Now as a reward, go buy that dress or new suit you were looking at. Be warned though. You may have to buy it in a smaller size.



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