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You Can Run a Mile Without Stopping

Reach Your Fitness Goals!

46 Comments



  • SUPERBELLA
    Good job sunnshyne72!! I did c25k too. I'm on week 6 & just do what I can do. I still can't believe i can do it! - 10/15/2013 3:16:08 PM
  • I've been using an app on my phone to help me run one mile. It is much more aggressive than this plan and I am having a hard time with it. So far I am doing 2 minutes 15 seconds of jogging and then 45 seconds of walking. I am wondering about backing off and trying this plan instead but I am not sure since I am three weeks into the other one. - 8/24/2013 1:06:57 PM
  • Each week is 4 repetitions of a total of 5 minutes (varying in the minutes walking/jogging). So each week is 20 minutes, not 25. - 8/6/2013 2:26:56 PM
  • Minor math point, but if you have 4 repetitions, you'd have 25 total minutes in the first line, not 20. - 8/1/2013 4:15:18 PM
  • Great article. - 6/27/2013 8:25:04 PM
  • I'm adding this to my 2013 Goals. Running has never been my thing really, but I won't give up trying. - 1/10/2013 10:35:09 AM
  • ADELMAMA
    At this time last year I believed that I could never run. I had tried interval running and was always winded and discouraged after just a few paces. Then a girlfriend showed me a few simple tricks, and I ran a mile then and there! It didn't take me four weeks--it was immediate! Here they are, if anyone's interested:
    1) Run as absolutely slowly as you need to, barely over a walk if necessary.
    2) Keep your upper body relaxed: don't clench fists, don't pump arms--let your elbows move just a little with the rythm of your body. Head erect, don't tense your neck.
    3) Inhale two steps, exhale two steps....
    In 6 weeks I ran my first 3.2 miles. I am now up to 7 miles and training for a Spartan sprint. I have lost over 15 pounds. I'm still in shock, I feel like a totally different person!
    Good luck! - 12/19/2012 10:46:10 PM
  • I am going to try this one ... lets see what happens! - 10/19/2012 4:30:34 PM
  • I'm not a runner but I am thinking of giving this a try. It is a good way to burn calories quickly and jump start my metabolism. - 8/2/2012 8:44:20 AM
  • I would love to do this!! I am still working on being able to walk comfortably for an hour. So when I reach that goal I hope I can find this article again and get started. - 4/28/2012 10:49:59 AM
  • Great article. This is a goal for myself to begin my running plan, lot"s of ideas and support from SparkPeople Community. this site is fantastic!!! - 4/4/2012 1:33:16 PM
  • I want to do this! I have not been very consistent with my training. I get out of breath so easily. (I smoked for 30 years. Quit 5 years ago). I will make it a mile without stopping! - 3/15/2012 1:50:44 PM
  • I'd even suggest a slower approach to heavier non-runners. When I began I went 30 seconds and thought I'd die. (I was only at a setting of about 4.7 on the treadmill so I was not trying to sprint!) Well, I kept doing it and then would add small increments at a time.. like up to 45 seconds and than finally got to one minute, than 1.5 minutes. Now after working on this for a couple of months I can now go about 2 minutes OK. Its OK to be gradual and work your way up on the time. I've even done 5 minutes twice. Wear a heart monitor to know when you are overdoing it. Good luck everyone and keep upping the time just a little bit at a time - that seems to work for me and prevents injuries. - 2/8/2012 3:24:38 PM
  • TXWINS
    I think I am going to try this. My first fitness goal for 2012 is to be able to run 1 mile without stopping. This looks like a perfect plan to help make this happen. - 12/16/2011 9:20:45 PM
  • I have never ran in my life except from someone. My mom always raised my sisters & I saying that "girls do not run". We never followed an exercise routine but hey I was only 118lbs when I married at the age of 20. Then I got pregnant & my husband became abusive so I leaned to food for support. Well now after 1 ex-husband, 1 new wonderful husband, 1 more pregnancy & 15 years & 265lbs later I have started the Couch 25k. Although I can only make it through the first 15 minutes of the program for week one ( been doing it for 3 weeks). I have lost 6.5lbs & found that I actually like to run!!!
    - 9/10/2011 10:28:19 AM

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