How to Run a Mile Without Stopping | Track Progression!

Learn how to run a mile without stopping in just 4 weeks! Use your local track or any 400-meter loop to successfully build the endurance it takes to run a full mile without stopping. This will be your biggest milestone (ha) in running yet!

Progression:

Week 1: 4 laps (400 meters or 1/4 mile in distance) of walking 3/4, jogging 1/4.
Week 2: 4 laps of walking 1/2, jogging 1/2
Week 3: 4 laps of walking 1/4, jogging 3/4
Week 4: 4 laps of jogging

APPAREL -

[TheRunExperience]

Hey everyone! Yes, the various lanes do differ in distance (if you were to use the same/start point for each lap). I wanted to keep things in this video simple, for the main purpose of getting you all to your first mile safely and effectively. I know for many of you, you've never done a workout on the track before, so I felt like giving you basic tips around feeling comfortable was most important! So yes, if you are in the outermost lane of a standard track, you will be covering more than a mile in your four laps. That being said, the whole goal here is to give you a written out combination of walking and jogging that will help increase your endurance over the period of one month. Please use how it how you wish (on the track or off) and enjoy! Drop any other questions below :) - Coach Holly

[skateskape]

I would suggest walking/jogging in a nice place like a trail road in the forest or something. It can be mentally draining running laps at a track.

[racheller.]

I just started the couch to 5k 2 weeks ago, I was shocked to learn how out of shape I was. I recently found your channel and cannot tell you how much I'm learning. You are extremely motivating !! I wish I had you with me all the time. Thank you for the great tips and more importantly for making me feel like I actually will be able to eventually run 5k (maybe even 10). I really had no idea "real runners" started out in my shoes and was truly ready to give up before finding you. Just finished week 2 and came in to stretch with you. I know running 90 seconds on and off for 30 mins is pitiful to some people but I feel great for completing it🙂

[TraumaER]

I’ve never ran on a 9 lane track. That’s like the best track ever. I train on 6 lanes.

[darrenwells]

3 months ago I couldn’t do 1K now my max is 8K witch is about 5 miles 👍

[aravindasaami]

I’ve watched your “how to start running when you’re overweight” video a while ago I followed all your tips, thank you for that. It felt great when I ran my first mile without stopping. Now that I ran my first mile I’m nowhere near hitting 2nd mile I can only go up to 1.5 Any tips on how to run after 1st mile and progress up to a 5k is really appreciated! I’m thankful I found your channel. Keep up the good work!

[freembeem]

I only have 1 month until track and cross country starts, THANK YOU!!!

[evangelin.e.s]

“This is a four week progression”— me: has to run the mile in school tomorrow morning

[RA-rtvy]

4:00 "Inside lanes are for runners" Multiple people walking on inside lanes.

[yinhoukhor]

Yes, using laps is pretty useful mentally. Regardless of distance, it helps in a few ways. Including giving you a feeling of progress, the more laps you are able to cover. Otherwise, you could end up feeling like you've bitten off more than you can run.

[TheGamerKingg]

Day 1 : 100m and gave up, first run of my life 😢
Day 30 : Able to run 800m comfortably 😶 little progress though, 50% goal reached, a lot to do achieve next 800m

[candace]

week 1
walk 3/4 lap
jog 1/4 lap
x4

week 2
walk 1/2 lap
jog 1/2 lap
x4

week 3
walk 1/4 lap
jog 3/4 lap
x4

week 4
RUN A MILE BABY
YOU GOT THIS
GOD BLESS

& remember Jesus loves you (so do i) 💕💕💕

[dexterkun]

Seeing others run or jog gives me abit of confident to jog outside

[focusedperformance]

I really like this approach, and definately agree that the track is a great place to break down the mile. It's so positive to show runners who are new to the sport that there's great efficiency to running on track too, it's something I really enjoy with the runners I coach over here in Liverpool 🇬🇧😊

[PacificSolo]

Thank you! It's a great recommendation for those who want to start out in running!

[chucknight]

Thanks for this. I've been wanting to get into running for ages but I've always been discouraged by my lack of progress. I was going to start the couch to 5k program for the third time but was happy to see this video. I think a one mile training program would be a better place to start. Thanks again, your videos in particular on this channel have been helpful and very encouraging!

[theJM]

Very helpful & timeless video. Got into fitness a few years ago after spending my entire adult/late teen life obese. Never enjoyed running but now at 30 I’m looking at it as a necessary discipline. I’m gonna run this mile!

[sileara]

Girl I have to thank you 😊..because I do all the tips for increase my running and pass the PT test..the breathing technique help me a lot!!! And yes I approve the test ♥️🥳😭

[noname-hpvv]

Or live in a small town when I have are 4 lane track always to myself lol 🤟

[Kira-ooox]

i ran 3.2 miles the other day and i still have no clue how i did that😭😭😭🤚