Jog or walk one lap. 1 year ago. Run or walk easily the rest of the distance assigned for the day. In the basic training that the army provides, recruits are required to run a mile within 9 minutes. Time your 1-mile run/walk with a stopwatch. Repeat steps 3 and 4 four more times, then cool down with 5 to 10 minutes of easy running. 2. The One Mile Runner recommends doing interval sets to increase your speed. Running 8 minutes per mile (7.5 mph): 1,400 steps per mile Running 6 minutes per mile (10 mph): 1,080 steps per mile We can use this data to build a chart of mile conversions for … Once you have completed the training program, you should be ready to run a mile! Sprint one lap 4. Option #1: This program assumes you can comfortably walk for 30 minutes continuously. Assuming you're doing 4 to 5 miles once a week, 12 weeks gives you plenty of time to build up to a 10- or 11-mile long run. You don't necessarily need to run 13.1 miles in training to be confident that you can finish the 13.1-mile race, yet you don't want your longest run to be just 8 miles. First, what are the benefits of running a mile a day? Running at a pace of 5 mph burns around 117 calories, based on a body weight of 160 lbs. On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Each week's workout should be completed two to three times, leaving at least one day in between workouts. The average time to run a mile is around 10 minutes. It takes a deficit of 3,500 calories to lose 1 lb. On the first Magic Mile, warm up as usual and then run or walk 1 mile (1.6 kilometers) slightly faster than your normal pace. Use this training schedule for you third week of running: On days 1,3 and 5, do four sets of running 3/16th of a mile and walking 1/16th of a mile. 1. He suggests running on a track and alternating hard and easy laps, following this plan. This free pace calculator computes pace, time, and distance, given values for two of the variables. As long as you do it safely (more on that soon), running a mile a day is a great way to support your overall health and fitness. Energy expenditure per mile increases to 145 calories in an individual weighing 200 pounds. of body weight. Try breaking your one-mile run into eight sets of sprints, or running four sets of 1/4 mile at slightly less than your sprint speed to increase your speed and efficiency. It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. I don't know, because I don't measure in miles, and I don't run. On the seventh day, take a break. This week will continue increasing the amount you are able to run and will continue to build cardiovascular endurance. 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