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.
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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
Instructions
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Allow five weeks before your event.
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Work out no more than three times per week.
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Measure a mile in your car, or go to a track (four times around equals a mile).
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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.
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Intersperse running/jogging 1/4 of the distance in the three sessions in the second week.
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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.
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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.
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Jog the entire distance in week five.
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Run to finish the distance in the first race. In subsequent events, you may try to improve your time.
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Run relaxed in the race. Don't get pulled out into a sprint by the crowd.
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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.
