My First Mile

Author

Amanda K Spinler

All plans by this Coach

Length

5 Weeks

Typical Week

3 Run, 2 Day Off, 2 X-Train, 1 Strength

Longest Workout

0:33 hrs

Plan Specs

running beginner strength

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Summary

If you are looking to get into running and have never run before, this will be a great first plan for you. Starting slowly and easing your way into running is the best way to ensure you can continue running after you've conquered that first mile while remaining injury free.

With this plan we will slowly build up your stamina and strength with run/walk intervals, aerobic cross training, and strength training. Within 5 weeks you will be able to run an entire mile without stopping.

When you are running with this plan, pick a comfortable pace and stick to it. Don't try to walk or run so fast that you cannot maintain a steady pace. You will be more prone to burn out before you are able to finish that workout.

Make your you check with your Doctor to make sure you are at a good point to begin an exercise program.

Once you complete the "My first mile" plan, move on two our two mile build up plan or the Beginner 5k.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:19
Training Load By Week
Average Weekly Training Hours: 02:19
Average Weekly Breakdown

Amanda K Spinler

Pace Right Coaching LLC

Pace Right Coaching prides itself on tailoring progressive run plans, mixed with strength training, to ensure you hit your goals injury free. Sometimes, with all the running we do, we throw strength training to the wayside. Nonetheless, it’s essential in maintaining proper posture, diminishing muscle compensation, absorbing impact, and improving agility! Check out our Generic Training plans and if you're looking for something a little more custom, Contact us!

Back to Plan Details

Sample Day 1

0:33:00
Run

Warm up with 5-10 minutes of walking
Run comfortably for 40 seconds
Walk for 2 minutes
Repeat Run/Walk 4 times
cool down with 5 minutes of walking and stretch

Sample Day 2

0:25:00
Aerobic Cross Training

On cross training days we are going to do a low impact activity to work on building your cardiovascular fitness. Cross training helps take the impact off your joints and will help your recovery. Even though it is low impact, it still will work toward building up your running fitness.

Let's keep the effort easy. You should be able to talk throughout the entire workout easily.

Cross training activities can be but not limited to, biking, swimming, power walking, elliptical.

Sample Day 3

0:33:00
Run

Warm up with 5-10 minutes of walking
Run comfortably for 40 seconds
Walk for 2 minutes
Repeat Run/Walk 4 times
cool down with 5 minutes of walking and stretch

Sample Day 5

0:33:00
Run

Warm up with 5-10 minutes of walking
Run comfortably for 40 seconds
Walk for 2 minutes
Repeat Run/Walk 4 times
cool down with 5 minutes of walking and stretch

Sample Day 7

0:25:00
Rest OR Aerobic Cross Training

Today you can either rest or do some aerobic cross training. Go by how you feel. You do not want to over do it; if you are feeling very fatigued and sore, just do some stretching and/or foam rolling today.
......................................................................
On cross training days we are going to do a low impact activity to work on building your cardiovascular fitness. Cross training helps take the impact off your joints and will help your recovery. Even though it is low impact, it still will work toward building up your running fitness.

Let's keep the effort easy. You should be able to talk throughout the entire workout easily.

Cross training activities can be but not limited to, biking, swimming, power walking, elliptical.

Sample Day 8

0:31:00
Run

Warm up with 5-10 minutes of walking
Run comfortably for 80 seconds
Walk for 90 seconds
Repeat Run/Walk 5 times
cool down with 5 minutes of walking and stretch

Sample Day 9

0:30:00
Aerobic Cross Training

On cross training days we are going to do a low impact activity to work on building your cardiovascular fitness. Cross training helps take the impact off your joints and will help your recovery. Even though it is low impact, it still will work toward building up your running fitness.

Let's keep the effort easy. You should be able to talk throughout the entire workout easily.

Cross training activities can be but not limited to, biking, swimming, power walking, elliptical.

My First Mile

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