Measure a mile in your car, or go to a track (four times around equals a mile).
Step4
Start by walking the distance comfortably in the first session; in the second and third sessions in week one, work up to walking as fast as you can. Time your efforts.
Step5
Intersperse running/jogging 1/4 of the distance in the three sessions in the second week.
Step6
Intersperse running/jogging for 1/2 mile in the three sessions in the third week. Either jog 1/2 mile straight, or break it up into two 1/4-mile segments.
Step7
Jog 3/4 mile in week four. You can either jog it all at once, or jog 1/4, walk 1/4, jog 1/2.
Step8
Jog the entire distance in week five.
Step9
Run to finish the distance in the first race. In subsequent events, you may try to improve your time.
Step10
Run relaxed in the race. Don't get pulled out into a sprint by the crowd.
Tips & Warnings
Start at the doctor's office. Get a checkup and make sure you're fit to run.
Warm up and cool down, including stretching, for every workout.
Consider using a heart rate monitor.
Train with a partner or a running group if possible.
If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.