Running a mile has always been a significant goal in sports.
In 1954, Roger Bannister made history by being the first person to run a mile in under four minutes, which many believed was impossible. This achievement showed how determination can push the limits of human performance.
Since then, athletes have continued to break records, with Hicham El Guerrouj holding the current world record of 3:43.13, set in 1999. This rich history can motivate you as you begin your journey to run a mile.
How Long Is a Mile?
It might sound simple, but knowing how far a mile is can help you mentally visualize your running goal and prepare mentally.
A mile is equal to 5,280 feet or 1,609 meters. If you’re running on a standard track, completing a full mile means running more than four full laps.
Understanding this distance can give you a clearer idea of what you’re working towards, making it easier to set your pace and stay motivated.
What’s the Average Time to Run a Mile?
Running a mile in under 15 minutes is within reach for most people. This pace equals about 4 miles per hour, which you could achieve with a brisk walk.
If you’re just starting, your mile time might be between 9 and 12 minutes, although this can vary depending on your pace and endurance.
According to Running Level, a resource that calculates running times based on age and ability, a good mile time for an intermediate male runner is around 6 minutes and 37 seconds, while for a female, it’s about 7 minutes and 44 seconds.
However, these times reflect runners with some experience. The times are typically slower for beginner runners.
For men, a beginner mileage is around 9 minutes and 25 seconds; for women, it’s about 10 minutes and 49 seconds. These times generally get slower after the age of 35.
How Training Plan is Structured
This 4-week training plan is designed to gradually build your running endurance, allowing you to progress from short walk/run intervals to running a full mile without stopping.
You’ll increase your running time each week while decreasing your walking time. The plan is structured to ensure that your body adapts to the increased effort without risking injury.
By the end of the program, you’ll be prepared to run a mile with confidence and consistency.
4-Week Beginner Training Plan
Week 1
- Monday: 5 min warm-up, 1 min running at a comfortable pace, 2 min walking. Repeat 6-8 times. 5 min cooling down, easy walking.
- Tuesday: Rest or easy walk.
- Wednesday: 5 min warm-up, 1 min running at a comfortable pace, 2 min walking. Repeat 6-8 times. 5 min of cooling down, easy walking.
- Thursday: Rest or easy walk.
- Friday: 5 min warm-up, 1.5 min running at a comfortable pace, 2 min walking. Repeat 6-8 times. 5 min cooling down, easy walking.
- Saturday: Rest or easy walk.
- Sunday: Rest
Week 2
- Monday: 5 min warm-up, 2 min running at a comfortable pace, 2 min walking. Repeat 6-8 times. 5 min of cooling down, easy walking.
- Tuesday: Rest or easy walk.
- Wednesday: 5 min warm-up, 3 min running at a comfortable pace, 2 min walking. Repeat 5-7 times. 5 min cooling down, easy walking.
- Thursday: Rest or easy walk.
- Friday: 5 min warm-up, 4 min running at a comfortable pace, 2 min walking. Repeat 4-6 times. 5 min cooling down, easy walking.
- Saturday: Rest or easy walk.
- Sunday: Rest
Week 3
- Monday: 5 min warm-up, 5 min running at a comfortable pace, 2 min walking. Repeat 6-8 times. 5 min cooling down, easy walking.
- Tuesday: Rest or easy walk.
- Wednesday: 5 min warm-up, 6 min running at a comfortable pace, 1.5 min walking. Repeat 3-4 times. 5 min cooling down, easy walking.
- Thursday: Rest or easy walk.
- Friday: 5 min warm-up, 7 min running at a comfortable pace, 1.5 min walking. Repeat 3-4 times. 5 min cooling down, easy walking.
- Saturday: Rest or easy walk.
- Sunday: Rest
Week 4
- Monday: 5 min warm-up, 8 min running at a comfortable pace, 1 min walking. Repeat 6-8 times. 5 min cooling down, easy walking.
- Tuesday: Rest or easy walk.
- Wednesday: 5 min warm-up, 10 min running at a comfortable pace, 1 min walking. Repeat 3 times. 5 min cooling down, easy walking.
- Thursday: Rest or easy walk.
- Friday: 5 min warm-up, run a mile at a comfortable pace. Repeat 3 times. 5 min of cooling down, easy walking.
- Saturday: Rest or easy walk.
- Sunday: Rest
Final Thoughts
Completing this 4-week training plan will set you on the path to confidently running your first mile.
The key thing to remember is that your running pace doesn’t matter when you’re just starting.
The primary goal should be to run a full mile without stopping. As you build up your endurance and gain more experience, you can gradually work on increasing your speed.
