How to Train to Run a 1-Mile Race

A 1-mile race or "fun run" is a great introduction to the sport. It's a chance to gain fitness and get a sense of the camaraderie of a running event.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Jogging Strollers
• Running/sports Drinks

1. Allow five weeks before your event.
2. Work out no more than three times per week.
3. Measure a mile in your car, or go to a track (four times around equals a mile).
4. 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.
5. Intersperse running/jogging 1/4 of the distance in the three sessions in the second week.
6. 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.
7. 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.
8. Jog the entire distance in week five.
9. Run to finish the distance in the first race. In subsequent events, you may try to improve your time.
10. 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.