Completing each lap in around 3 minutes will give you a good pace for your mile.
By running at a steady pace, you’ll be able to speed up your pace slowly with each mile you run. Keep a consistent pace as you complete each of the laps around the track.
Use positive affirmations like, “you can do it”, “you’re doing great”, “you’re amazing”, or “you’re getting so healthy”. You can also say phrases that focus on what you’ve accomplished like, “you’re halfway done”, “almost to the finish line”, or “one more quarter”.
Set a visual goal to run towards, such as a bench or a tree, and run faster until you reach the object. Slow down for a stretch and then pick a new visual target.
Week 1: Jog 1 minute, Walk 4 minutes, Repeat 4 times Week 2: Jog 2 minutes, Walk 3 minutes, Repeat 4 times Week 3: Jog 3 minutes, Walk 2 minutes, Repeat 4 times Week 4: Jog 4 minutes, Walk 1 minute, Repeat 4 times.
For example, you can exercise Sunday, Monday, and Tuesday, rest Wednesday, exercise Thursday and Friday, and then rest on Saturday.
Walking gives your body some time to recover from the stresses of running. As you increase your endurance, run for longer periods and walk for shorter amounts of time.
When starting out running a mile, begin on flat ground. Hills and uneven terrain make running more difficult. A treadmill or a standard track are great places for beginners. The cushioned surface of a track lightens the impact on a runner’s joints. Visit local high schools to use the track when school is not in session.
Running longer distances will allow you to build endurance and increase your body’s ability to run a single mile faster.
Set a specific training schedule. Stick to your schedule, and run everyday that you schedule yourself to practice. Sprint 1 lap around the track as fast as you can with a 1 minute rest time. Repeat the sprint and rest gradually decreasing the rest time between sprints.
Make sure your clothes are seasonally appropriate.
Hold your arms slightly wider than your hips. When you swing your arms back imagine them reaching back towards your back pocket. This will help keep your arms moving in a straight line and not across your body.
