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You Can Run a Mile Without Stopping

Reach Your Fitness Goals!
  -- By Jason Anderson and Nicole Nichols, Certified Fitness Professionals
The ability to run one mile non-stop isn't something to be taken lightly. Some have never been able to run very far without getting overly winded. But with proper training, you can do this and more! The problem most people have is that they start out running way to hard or fast and cannot keep the pace, so jog as slowly as you need to, especially when starting out.

You do have to be able to walk before you can run. Once you can comfortably walk for one full hour, then you're ready to start running. This program will work at the gym, outside, on the treadmill, or on any running track. Speed is not important—remember to pace yourself to make it through your jogging intervals without getting too tired.

Time Involved: Two or three 20-minute sessions a week, for 4 weeks
Fitness Benefit: Cardiovascular endurance
 

Week

Jog Intervals (minutes)

Walk Intervals (minutes)

Number of Jog/Walk Repetitions

Total Time (minutes)

1

1 4 4 20

2

2 3 4 20

3

3 2 4 20

4

4 1 4 20

Once you complete these training sessions, you should be ready to run one mile straight!

General Training Tips Good luck reaching your goals!

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