4 Weeks to 1 Mile

A Beginner's Running Program

Prerequisites

  • None

Schedule

  • Each week, you should run the prescribed run (see chart) 3 to 4 times that week.

  • Be sure to warm up for 10 minutes before starting your run.

  • Always cool down for 10 minutes after your run.

  • If you find that the program progresses too quickly for you, try doing each week twice before moving on.

Week RunTrack Equivalent
1 1/16 Mile Run, 3/16 Mile Walk (x4) 1/4 of a lap Run, 3/4 of a lap Walk (x4) = 1 Mile
2 1/8 Mile Run, 1/8 Mile Walk (x4) 1/2 of a lap Run, 1/2 of a lap Walk (x4) = 1 Mile
3 3/16 Mile Run, 1/16 Mile Walk (x4) 3/4 of a lap Run, 1/4 of a lap Walk (x4) = 1 Mile
4 1 Mile Run 1 lap (x4) = 1 Mile
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