One Mile Beginners Program
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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|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices: