The Runner's World 6-week First Mile training plan

Build up your running stamina and get ready to complete your first ever mile!

Week 1

Day 1: Brisk walk 5 mins then alternate 30 secs jog with 90 secs brisk walk 10 times. 5 mins easy walk

Day 2: Optional easy walk 20 mins

Day 3: Brisk walk 5 mins then alternate 30 secs jog with 90 secs brisk walk 10 times. 5 mins easy walk

Day 4: Brisk walk 5 mins then alternate 60 secs jog with 90 secs brisk walk 8 times. 5 mins easy walk

Week 2

Day 1: Brisk walk 5 mins then alternate 60 secs jog with 90 secs brisk walk 8 times. 5 mins easy walk

Day 2: Optional easy walk 25 mins

Day 3: Brisk walk 5 mins then alternate 60 secs jog with 60 secs brisk walk 10 times. easy walk 5 mins

Day 4: Brisk walk 5 mins then alternate 60 secs jog with 60 secs brisk walk 10 times. easy walk 5 mins

Week 3

Day 1: Brisk walk 5 mins then alternate 90 secs jog with 60 secs brisk  walk 8 times. Easy walk 5 mins

Day 2: Optional easy walk 30 mins

Day 3: Brisk walk 5 mins then alternate 90 secs jog with 60 secs brisk  walk 8 times. Easy walk 5 mins

Day 4: Brisk walk 5 mins then alternate 2 mins jog with 60 secs walk 4 times. Then jog for 3 minutes, walk for 90 seconds. Then repeat the 4 sets of 2 mins jog, 60 secs walk.

Week 4

Day 1: Brisk walk 5 mins then alternate 2 mins jog with 60 second walk x 8. 5 mins easy walk.

Day 2: Optional easy walk 30 mins

Day 3: Brisk walk 5 mins then alternate 2 mins jog with 60 second walk x 8. 5 mins easy walk.

Day 4: Brisk walk 5 mins then alternate 3 mins jog with 60 secs walk 4 times. Then jog for 5 minutes, walk for 2 minutes x 2 . Finish with 5 mins easy walk

Week 5

Day 1: Brisk walk 5 mins then run for 5 minutes walk for 2 minutes x 3. 5 mins easy walk

Day 2: Optional brisk walk 20 mins

Day 3: Brisk walk 5 mins then run for 5 minutes walk for 2 minutes x 3.5 mins easy walk

Day 4: Brisk walk 5 mins then alternate 4 mins jog with 60 secs walk 3 times. Then jog for 10 minutes. Finish with 5 mins easy walk

Week 6

Day 1: Brisk walk 5 mins then run for 6 mins walk for 1 minute x 3. Five mins easy.

Day 2: Optional brisk walk 20 mins

Day 3: Brisk walk 5 mins then run for 6 mins walk for 1 minute x 3. Five mins easy.

Day 4: Brisk walk 5 mins. Then time yourself jogging one mile. Finish with 5 mins easy walk.


What next?

Note the time it took to run your first mile. Keep exercising three/four times a week, building duration by a couple of minutes each time. Work at a comfortable effort, mixing jogging and walking as you need to. Every four weeks, time yourself on the same route to see your progress.

To share your story, seek support or share the programme with someone else, join the movement by posting on Twitter or Instagram using the hashtag #rwmyfirstmile.


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