How to Run Your First Mile (Without Stopping)

So why is a big, bulky powerbuilder giving you running advice? I mean, seriously. What's up with that!

Here's the scoop...

I was a runner for 14 years. Cross country. Recreational short distance. Heck, I was even an avid basketball player. While I am currently known as a powerlifter, the truth is that I spent more time running in my 20s than I did lifting.

Related - 58 Running Quotes to Motivate You Mile After Mile

And I love lifting.

Long before I knew anything about periodization cycles for strength training, I was creating running plans and programs that involved varying degrees of daily intensity. One day I would run all out, while the next session was more of a lazy, slow run. we are going to use a similar form of periodization to help you run your first mile without stopping.

Run no more than three to four days per week. This is a new venture for you. Take your time, and allow your body to recover at least three days per week.

There are three possible ways to approach this running plan:

1. Run three days week.
2. Run every other day, which equates to 3.5 times per week.
3. Run two days on, one day off, two days on, two days off. (2-1-2-2)

You can also progress in frequency, starting with three days per week and moving up to four days of running per week. To do so, here is a sample 12 week frequency progression.

• Week 1 - Run 3 days per week
• Week 2 - Run 3 days per week
• Week 3 - Run 3 days per week
• Week 4 - Run 3 days per week
• Week 5 - Run 3 days per week
• Week 6 - Run every other day (3.5 days per week)
• Week 7 - Run every other day (3.5 days per week)
• Week 8 - Run every other day (3.5 days per week)
• Week 9 - Run every other day (3.5 days per week)
• Week 10 - Run 4 days per week
• Week 11 - Run 4 days per week
• Week 12 - Run 4 days per week

The Running Plan

So here's the plan. It's simple but works quite well. You will be cycling between two training days:

• Workout A - Timed running period, walk 30 seconds, repeat.
• Workout B - ALAP* running period, walk 30 seconds, repeat.

*ALAP = Run as long as possible at a slow but steady pace. 

Workout A. Follow the cycle presented below. Try your best to stick to the times listed. If you can't run for a stated duration, do not advance to the next progression until you can.

Workout B. Here, you will run as long as you can during a given session, and then walk for 30 seconds. Repeat this cycle until you reach the mile mark. The goal here is to push yourself and run for longer and longer durations.

Repeat.

The goal here is to push yourself and run for longer and longer durations. If you aren't pushing yourself, you'll never increase your conditioning levels. Eventually, the goal is to run a mile straight without stopping.

Note: Follow this program and let me know how many weeks it takes you to run a mile in the comments section below.

Workout A Running Plan

This is a series of time progressions. Do not advance to the next progression until you are able to follow the stated running times.

Continue following the pattern of each progression until you run a complete mile. make sure to note your overall finish time. The goal is to make slow, steady improvements.

• Progression 1 - Run 15 seconds, walk 30 seconds, run 10 seconds, walk 30 seconds, run 5 seconds, walk 30 seconds.
• Progression 2 - Run 20 seconds, walk 30 seconds, run 15 seconds, walk 30 seconds, run 10 seconds, walk 30 seconds.
• Progression 3 - Run 25 seconds, walk 30 seconds, run 20 seconds, walk 30 seconds, run 15 seconds, walk 30 seconds.
• Progression 4 - Run 30 seconds, walk 30 seconds, run 25 seconds, walk 30 seconds, run 20 seconds, walk 30 seconds.
• Progression 5 - Run 40 seconds, walk 30 seconds, run 30 seconds, walk 30 seconds, run 20 seconds, walk 30 seconds.
• Progression 6 - Run 50 seconds, walk 30 seconds, run 40 seconds, walk 30 seconds, run 30 seconds, walk 30 seconds.
• Progression 7 - Run 60 seconds, walk 30 seconds, run 45 seconds, walk 30 seconds, run 30 seconds, walk 30 seconds.
• Progression 8 - Run 75 seconds, walk 30 seconds, run 60 seconds, walk 30 seconds, run 45 seconds, walk 30 seconds.
• Progression 9 - Run 90 seconds, walk 30 seconds, run 75 seconds, walk 30 seconds, run 60 seconds, walk 30 seconds.
• Progression 10 - Run 105 seconds, walk 30 seconds, run 90 seconds, walk 30 seconds, run 75 seconds, walk 30 seconds.

• Progression 11 - Run 120 seconds, walk 30 seconds, run 105 seconds, walk 30 seconds, run 90 seconds, walk 30 seconds.
• Progression 12 - Run 150 seconds, walk 30 seconds, run 120 seconds, walk 30 seconds, run 90 seconds, walk 30 seconds.
• Progression 13 - Run 180 seconds, walk 30 seconds, run 150 seconds, walk 30 seconds, run 120 seconds, walk 30 seconds.
• Progression 14 - Run 210 seconds, walk 30 seconds, run 180 seconds, walk 30 seconds, run 150 seconds, walk 30 seconds.
• Progression 15 - Run 240 seconds, walk 30 seconds, run 210 seconds, walk 30 seconds, run 180 seconds, walk 30 seconds.

• Progression 16 - Run 270 seconds, walk 30 seconds, run 240 seconds, walk 30 seconds, run 210 seconds, walk 30 seconds.
• Progression 17 - Run 300 seconds, walk 30 seconds, run 270 seconds, walk 30 seconds, run 240 seconds, walk 30 seconds.
• Progression 18 - Run 330 seconds, walk 30 seconds, run 300 seconds, walk 30 seconds, run 270 seconds, walk 30 seconds.
• Progression 19 - Run 360 seconds, walk 30 seconds, run 330 seconds, walk 30 seconds, run 300 seconds, walk 30 seconds.
• Progression 20 - Run 420 seconds, walk 30 seconds, run 360 seconds, walk 30 seconds, run 300 seconds, walk 30 seconds.

Some of the starting progressions might be very easy but remain patient. We are trying to ease into running. If it's easy, simply move to the next progression.

Run Strong

It is my hope that this running program serves you well. Remember to train smart, while training hard. Rest and recovery are important when diving into a new physical activity.

Some of you may be tempted to hit the road and run 5-6 days a week. Don't. Ease into things and see how your body responds. Slow, steady, and smart progress will quickly lead to amazing improvements.