TRAINING
Training to do a non-stop mile is a great way for beginners to dip their toes into running. Here’s how
RUNNING IS A SIMPLE, accessible sport that requires minimal equipment, offers a host of health benefits and can be done virtually anywhere. Couch to 5K programmes and parkrun have changed the face of running – it’s now normal for people to run 5K regularly. But for many, 5K (or 3.1 miles) is still tough. Tackling one mile (1.6km) is a great way to dip your toes into running. Completing a non-stop mile is a significant achievement and can be a stepping stone to further running endeavours. Whether you’re an absolute beginner or just haven’t laced up in a while, here’s how to tackle that mile.
• Run/walk progression Training to run your first mile can involve a simple training plan that mixes short bursts of running with short periods of walking recovery. As the weeks progress, the periods of running increase in duration while the periods of walking decrease or speed up. Then, the running sections will gradually join into longer continuous blocks.
• Build a habit When starting on your running journey, you’ll gain more from regular small bouts of low-intensit y training than a lower frequency of higher volume or intensity efforts. Building a routine will help your body adjust to your new-found exercise more gradually and will likely make your training more sustainable. It also makes your training week less dependent on one or two ‘good’ days. Small and often is the way to go. Start with three to four runs a week or follow a day on, day off pattern and support this with an active daily life with lots of walking.
Tom Craggs is a coach and road running manager for England Athletics
• Take it easy When you first start to run, common advice is to keep to a conversational effort level and build a foundation before you try any faster work. The reality is that for many people, there’s no such thing as an easy pace at which you can talk freely – it all feels hard. So however slow you think you’re running, there is likely to be a slower and easier gear – search for it. Running can feel tough in the early weeks, but new runners often fall into the trap of pushing harder than they need to. Try to cap your effort at a pace where you can still speak three or four words as a minimum. As you get fitter, you’ll find yourself increasingly able to run at a more conversational effort.
• Go longer once a week The majority of your plan is short sessions, but there is d
