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One Mile Beginners Program



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5 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

With the cancellation or postponement of most races due to COVID-19, staying motivated has been difficult. Like many others, I’ve found it easy to slip into bad habits during this strange time, like overeating, binge-watching, sleeping at irregular times and durations, and avoiding exercise. Without a specific target to aim for, most of us are unsure of how to move forward with our training (lacking direction, can in turn be a catalyst for negative thoughts during difficult times in training).

Setting goals gives you long-term vision and short-term motivation. They are encouraging, motivating and positive signs of forward progress towards your longer term goals (whether that might involve a 5k, 10k, half marathon, full marathon, or ultramarathon). Setting new personal goals over the next few weeks keeps us motivated and working on a short-term accomplishment until things subside.

This training program focuses on interval training to build a consistent pace. Designed for beginner runners, this plan tackles roughly 5.5 miles per week with structured intervals and speed training, peaking at a maximum of 2 miles in week four. The goal of this program is to get you to a speedy one mile in just four weeks!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
5mi 2mi
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
5mi 2mi
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

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