How to Run a Mile Without Stopping | Track Progression!
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- Опубліковано 4 жов 2024
- Learn how to run a mile without stopping in just 4 weeks! Use your local track or any 400-meter loop to successfully build the endurance it takes to run a full mile without stopping. This will be your biggest milestone (ha) in running yet!
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Progression:
Week 1: 4 laps (400 meters or 1/4 mile in distance) of walking 3/4, jogging 1/4.
Week 2: 4 laps of walking 1/2, jogging 1/2
Week 3: 4 laps of walking 1/4, jogging 3/4
Week 4: 4 laps of jogging
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Hey everyone! Yes, the various lanes do differ in distance (if you were to use the same/start point for each lap). I wanted to keep things in this video simple, for the main purpose of getting you all to your first mile safely and effectively. I know for many of you, you've never done a workout on the track before, so I felt like giving you basic tips around feeling comfortable was most important! So yes, if you are in the outermost lane of a standard track, you will be covering more than a mile in your four laps. That being said, the whole goal here is to give you a written out combination of walking and jogging that will help increase your endurance over the period of one month. Please use how it how you wish (on the track or off) and enjoy! Drop any other questions below :) - Coach Holly
Thank you
Great video! What is the training day schedule for this progression? Everyday? Every other day?
Oh wow
My track is 800m
Hi Coach Holly, can really overweight people follow this progression? Thanks in advance.
“This is a four week progression”- me: has to run the mile in school tomorrow morning
SAME what was your time?
@@ella-pt1nw bro like.. idek 10 minutes??
@@evangelin.e.s oh thats better than i could do lmao
literally this is me ✋🏻😭
Sameee
I would suggest walking/jogging in a nice place like a trail road in the forest or something. It can be mentally draining running laps at a track.
Markus Einan no way i’m running on a forest trail on my own😂
Can confirm; PE class running sucks! Running somewhere for a purpose is much more enjoyable than running in endless, pointless circles with nothing interesting going on but a horde of (probably) judgy teenagers
Funky Monkey I’m a teenager and run on tracks. I can’t speak for others but I’m not one to judge 😁
I have to agree with you. Walking/jogging on an easy trail is a little more technical and the variation in elevation males it fun.
And also, there aren't any public tracks near me! They're all schools and are closed to the public.
@@FuzzyMonkey95 I'm lucky I had PE running on forest trails
Cops still got me
K0014D3 BAHAHHAHAA
the power of donuts compells you...
dizzy Laumen Pepper spray the dogs
@dizzy Laumen can't run away from the guy you met in the shower.
@Reese E drop the soap, now.
I just started the couch to 5k 2 weeks ago, I was shocked to learn how out of shape I was. I recently found your channel and cannot tell you how much I'm learning. You are extremely motivating !! I wish I had you with me all the time. Thank you for the great tips and more importantly for making me feel like I actually will be able to eventually run 5k (maybe even 10). I really had no idea "real runners" started out in my shoes and was truly ready to give up before finding you. Just finished week 2 and came in to stretch with you. I know running 90 seconds on and off for 30 mins is pitiful to some people but I feel great for completing it🙂
Thanks for sharing, Rachelle! You're doing awesome. And not pitiful in the slightest - keep the competition against yourself! - Holly
I should’ve been done with my C25K by now but I injured my back and was out for 2 weeks I was at the 5 minute running mark I can’t believe how much progress I’ve lost. I hope you do well on it, just thought I’d say it’s motivation for me to get back on mine.
@@MooBerry2009 I hope you're feeling better. I'm so glad my comment gave you motivation to get going again. I just finished week 8 and cannot believe I'm able to run 28 minutes straight (with energy to keep going) when I started I had a hard time running for 30 seconds and honestly thought I would never be able to run 10 minutes straight, certainly never thought I would finish the program. If I could offer one tip, it is to trust in the program and follow it exactly as intended. I tried skipping rest days and ended up with shin splints. I also bought a foam roller which helped tremendously with preventing sore muscles. Good luck! I hope you comment again once you complete your 5k.
yeah i was doing something like that too. i am at the point where i manged to run 3k last weekend :) which is just slightly under 2 miles.(my goal is actually 5k though)
I’ve never ran on a 9 lane track. That’s like the best track ever. I train on 6 lanes.
I have a dirt track
@@BLL-iw3jp LMAO SAME
And we run on a concerte road
@AKA Flix I run on the street too for my 5K runs. I run 1.55 miles up the road and 1.55 miles back. Running on concrete sucks though. Gotta replace shoes often or replace your knees once.
I run on a train track
3 months ago I couldn’t do 1K now my max is 8K witch is about 5 miles 👍
Love it!
How
@@yessir7813 building endurance and stamina, what do you think this video is for
I did 6 but it almost knocked me out as I was only new at running
how long u took to run the 8km?
Day 1 : 100m and gave up, first run of my life 😢
Day 30 : Able to run 800m comfortably 😶 little progress though, 50% goal reached, a lot to do achieve next 800m
thats not bad.
Thanks for posting this as a beginner. I still can’t run more than 200 m. A one month to get 1 mile seems unrealistic for a beginner.
I only have 1 month until track and cross country starts, THANK YOU!!!
I’ve watched your “how to start running when you’re overweight” video a while ago I followed all your tips, thank you for that. It felt great when I ran my first mile without stopping. Now that I ran my first mile I’m nowhere near hitting 2nd mile I can only go up to 1.5 Any tips on how to run after 1st mile and progress up to a 5k is really appreciated! I’m thankful I found your channel. Keep up the good work!
Awesome! You’re really not that far off from 2 mi. You could just increase the distance by 1/4 mi over two weeks and you’ll be there! Make sure you’re running at a pace that you can sustain for that distance. If you feel good, slow down a little, cause you’ll want to feel good at the end too! As far as 5k, Couch to 5k is a great beginners program. 9 weeks to running 30 minutes straight. For some, that’s long enough to hit 5k, for some others, they’ll need to continue bumping up the distance until they get there. It all depends on your personal journey. Best of luck!
Here's their next vid on how to run longer, ua-cam.com/video/m-Q9OsYKFyY/v-deo.html. You have to keep in mind that running is just as much as mental as it is physical. That last half a mile could be a mental block you may not realize. For a long time, 2mi was my barrier since that what the Army requires and that's all I wanted to do. I finally had a friend that convinced me to run with him and once I got to 3mi., I said to myself what's another mile so I was doing 4mi. per run. Eventually, I was able to do a 10k, 6mi, which I never thought I would be able to do in my lifetime. I'm planning to double that to 12mi to at least be able to do half-marathons. Set achievable goals and have the willpower to accomplish them. Good luck.
The basic answer to that is run slower.
Hey Aravinda! Nice work - and glad you found that video. I recommend downloading our app! Tons of great, in-depth programs for beginners up through advanced runners (which it sounds like you will be one of these days!). Let us know if you have questions! I love our beginner program as well as our 30 Day challenge. - Holly
4:00 "Inside lanes are for runners" Multiple people walking on inside lanes.
yea but my gym teachers have said the same if you’re gonna walk do it on the outside lanes
Yes, using laps is pretty useful mentally. Regardless of distance, it helps in a few ways. Including giving you a feeling of progress, the more laps you are able to cover. Otherwise, you could end up feeling like you've bitten off more than you can chew.............or run.
yes in some ways but something i have learned is pace yourself like if you push yourself too hard it can become extremely scary to try again because of how awful it can make you feel. at least thats how it was for me.
Seeing others run or jog gives me abit of confident to jog outside
i ran 3.2 miles the other day and i still have no clue how i did that😭😭😭🤚
Sure you do! It was all you! Well done.
@@TheRunExperience THANK YOU!!! :)
How long did it take you
week 1
walk 3/4 lap
jog 1/4 lap
x4
week 2
walk 1/2 lap
jog 1/2 lap
x4
week 3
walk 1/4 lap
jog 3/4 lap
x4
week 4
RUN A MILE BABY
YOU GOT THIS
GOD BLESS
& remember Jesus loves you (so do i) 💕💕💕
lol i just found this video again searching for tips on this 😭 so glad i commented this
Thanks for this. I've been wanting to get into running for ages but I've always been discouraged by my lack of progress. I was going to start the couch to 5k program for the third time but was happy to see this video. I think a one mile training program would be a better place to start. Thanks again, your videos in particular on this channel have been helpful and very encouraging!
it probably is for some people but i found a program that worked for me where my goal was to get to 5k and i am almost there. at the very least i have already run 2 miles :)
Thank you! It's a great recommendation for those who want to start out in running!
I really like this approach, and definately agree that the track is a great place to break down the mile. It's so positive to show runners who are new to the sport that there's great efficiency to running on track too, it's something I really enjoy with the runners I coach over here in Liverpool 🇬🇧😊
It's definately something to consider when doing intervals too.
Think all runners would benefit from track sessions 😊
Me watching b4 school starts bc I have to retake P.E 👁👄👁
Very helpful & timeless video. Got into fitness a few years ago after spending my entire adult/late teen life obese. Never enjoyed running but now at 30 I’m looking at it as a necessary discipline. I’m gonna run this mile!
Girl I have to thank you 😊..because I do all the tips for increase my running and pass the PT test..the breathing technique help me a lot!!! And yes I approve the test ♥️🥳😭
You are so welcome!
I’m definitely going to try this! I’ll update weekly! Starting this Monday! Happy new year beautiful people! You got this! Don’t forget to put those new year resolutions to work!!❤
Video starts at 2:23
im trying to at least get under 9 minutes on my mile time at school, i got 10:50 and i bursted out crying because i was so disappointed in myself, thank you for this video i hope i do better next week and my calves recover quicker
yeah i would like to work on that too i am working on getting to 5k though but my i feel like my time is not that great.
This is awesome - thanks coach 🔥
Or live in a small town when I have are 4 lane track always to myself lol 🤟
Great coach with great piece of work
I watch these videos to get motivated for soccer training. Ty!
Great advice on track Etiquette: so useful. I am so Intimidated, by the lanes.
Thanks for making this beginner friendly.
Took me 24 days running 3 day a week to run a whole mile. I’m 57 year old unhealthy male . I’m happy that was my goal. so at this point I’ll run around the block a couple times a week just to keep building my skinny legs up. and hopefully I can do a whole mile when I feel good in the future. And I forgot to mention I do not like running at all. My knees hurt so bad burning 🔥
I'm practicing for my Fitness Gram Test. Wish me luck!
Wish I have that type of badd ass track in my neighborhood. I love to run and would be awesome 😎
i'm so glad it was said. the outside lap i A LOT further than 400m
love this!!!!
I'm doing cross country now and i'm always one of the slowest runners in my team, but I mean, I'm new to running in general lol so i'm trying😅. On Wednesday I have my first race and it's a 2 mile and like, I'm trying to learn how to run that distance nonstop- it's hard but i have the whole weekend so yeah wish me luck lol
I can only run 60 seconds at any speed before having to walk to catch my breath.
What do you recommend to build endurance? Is it better to run as fast as you can or as far as you can before you have to walk?
Thank you.
Do 60seconds running 120seconds walking and repeat as many times as u can everyday
Try a treadmill if available, run at about 80% max heart rate, don’t stop. If you need to stop then go slower.
Push through the pain, grind it out and you’ll be surprised at yourself when you finish the distance
@@dfkdiek518 except ....dont do it EVERY day....or you will get injured and your body will not adapt now or later
If you are on the bigger side, you might wanna consider cutting down on your diet, as the healthier you are, the easier it is to move your body around. Vice versa.
It's probably worth noting that the inner and outer lanes actually cover different distances. If the inner track is 400m then covering the outer lane four times will get you quite significantly over a mile. I didn't notice this mentioned in the video
Danny Walker see pinned comment above!
@@TheRunExperience ach I see! My bad. And thank you!
Happy Global Running Day!
Good Video. on slowly building up. I been jogging only 7 days. This slowly buildinfg up is what i am doing like you say here. Only thing you don't mention is drinking water to stay hydrated in the heat....
Thank you I needed this.
This is so helpful! Thank you!
Every track should have an explanation of the inside lane being reserved for the serious athlete going for a PB and the outside lanes being for walkers or joggerd. Track etiquette ppl!!!
what do you do on the other days of the week when your not doing this program? how far should you be running and how frequently per week if your a beginner?
Really solid advice 👍👍💪
your lane 9 is equal to 461.3 metres. you will need to just run 3 laps...then just another quarter lap(154.8 meters)
Love this. Thank you
So...we do this track workout once/twice/three times a week, weekly?
Do it 1-2 times per week, worked into your fuller training routine (to include 1-2 strength sessions, and daily mobility work).
Thanks a ton i will try
Thank you so much... This looks like Kezar!!!
Madam please make on video about how to avoid muscle cramp problem please give any medicine or drug madam please if possible
Thank you! I love the video!! I’m coming back to running after having foot tendon surgery a year ago. Do you have any recommendations on how to safely get started running again if you’ve been working (through PT) on plantar fasciitis/achilles pain?
How many days per week should the workouts be done?
For each week how many times is it best to run? Everyday? 3 times a week?
wut i do is walk about a 1/3 of a mile first then jog/run for a 1.5 mile w out stopping.. i actually also carry 2-3 lbs in dumb bells in my hands while doing this as well
Has anyone every experienced this so first of the bat, I've never had an issue with sugar at all. Never really craved it and can totally cut it out from my diet with no problem. But since I've been running I've been craving sugar, which is really weird and out of the ordinary for me. So today I gave in more so because I was thinking maybe if I do it the craving will go away. Well instead I feel so sick, I feel nauseous, have a headache and my stomach hurts really bad. So I'm definitely not doing that again...I just thought it was bizarre that out of all the things I could've craved it was sugar🤔
I’m no doctor but I’ve spent my fair share of time in the hospital. I think the running might lead you to get hypo-glycemic or you have low blood sugar levels.
I wondered what their frequency recommendation was for this workout plan and lower down in the comments they say 1 to 2 times per week combined with other low-impact fitness activities.
🦋Coach “Holly” U crush the positive coaching tactics. Epically inspiring 🥵(you’re so Dham Cute too) xoxo have a fabulous weekend
The cops still caught me
I wish it was that easy. I can’t run more than 200 m at my heart rate going over 170bpm. I’ve been trying this for 3 weeks and it’s not getting easier
Can I eat canned Red Salmon with instant rice and 1 fresh tomato, 2 green onion, 1 serrano chili with a cup of V8, wait 5 hour then run?
I have volleyball tryouts in 2 weeks and I need to run a mile! But I’m very out of shape
Hope you did good! I have my PT AFJROTC session tomorrow and have to run a mile.
Soccer tryouts are tomorrow gotta run it under 7 I have not prepared at all 😭
Is this once a week, Every other day, or something else?
i already can run 2 miles wihout stopping and without a drink but its kinda hard but now i have to run 1.8 miles and i havent been running for a while and its 97 degrees but im going to jump in a pool after i run with my team i have a running team and it started 3 days ago but tysm for helping me a little but i cant walk i have to jog fast/ run kinda slow
i have to run a mile every day in field hockey and i haven’t done it since last season
I have this training camp every other day we do 2 miles and I got 13 minutes for one mile
I have one today
I got a 7:43 mile and I’m thinking of incrementally upping my mileage to about 20 miles a week. Would this help my aerobic base enough to get me a sub 6 minute mile by July(I desperately need endurance for football)?
I just ran on the treadmill, 1.01 miles in 22 minutes, I had to slow down 2-3 times . Thought I could do better I’m going to run everyday from now on, my dad who is in his early 50 run better than I do 😂😭
Hey man I’m on the same page haha! At least you’re faster than everyone sitting on their couches!
I was going to say that the way to run a mile without stopping is to have a dog chase you for 0.9 miles and then let inertia take you the rest of the way.
I can sttart on week two so I’m gonna go now
Question. Here's a bit of back story to help. I started running a few weeks ago. I live in the hilly countryside. I've managed to overcome two miles of hills but I feel like crude afterwards. I feel as though I'm getting thrown straight into the harshness of running up steep hills but I feel i may be better off running hard miles. My goal is to just be strong in every aspect.In your opinion, would it be better to train with less hills starting out and on a track? Thank you in advance!
My school has a stone track with no lanes
I usually always train on lane 3
how to run a mile yoooo
Madam please tell about how to hold breath when running madam please
What would be a good cadence for running a 5k? I am kinda starting off but I would like to know what I should maybe start with and maybe want to work up to. Help is appreciated!
Ritwij Gautam we’ve got a great cadence challenge for beginners in our mobile app! And also have a new cadence video coming out in the next couple weeks.
I just wanna say thank you, 4months ago I couldn't even run 1k,I just finish 5k 2days ago in 35min
I know it's still a long way to go, but this video is where I started and I just wanna say thank you
1/4 3/4
2/4 2/4
3/4 1/4
4/4
Do you have any tips for asthmatics trying to build endurance?
i always do this without stoping
There is a six grader at my school who did it in under 6 minutes without walking
I need this because p.e requires you to do a half mile and mile within a time range or you basically get a f and have to retake it 2-3 times
We hope it helped! Let us know!
Top 10 hardest things ever
Can you explain this in mileage ? Like how many miles should I run/walk 0.25 miles ? 0.50 miles?
FYI, lane 9 is about 450m
MrMacroVision thank you! I wanted to keep things simple from a training perspective, for everyone using any lane, and have been on tracks (especially indoor) that were smaller around. But you are correct that on a standard track the outermost lane is farther in distance. Just means people will get to their first mile+ sooner than later!
How many days in the week should I be running?
Hi Sarah! This all depends on your goals.
How many days a week do you recommend to do this training program?
That looks like Kezar Stadium!
it is!
@@TheRunExperience I used to run there when I played baseball in high school (Galileo). I struggle to do a mile now, not sure if it’s because of how heavy I am or what but I’m gonna try this! Each week should I be doing this 5 days a week or 7? Any breaks?
Are you running at the Kezar Stadium? If so is it open to the public (even now)? I've been wondering where I could find a proper place to run in SF (san the hills!). Thanks!
Yes! Has remained open since SIP!
i just joined jrotc and i have my first PT friday, so i have to run a mile and i’m not athletic so i need all the help i can get
Hey Coach,
This truly may sound like a silly question however just for clarification, as a beginner and having a endomorph frame, do you recommend this running daily or every other day?
she replied to someone’s comment who asked how for ten to do this yk to get to your mile goal and she said 1-2 times a week. so ig that’s what she intended this for. if you’re concerned because of your frame (i do not know what that means so maybe you can do it twice a week) then maybe do it once a week!!! God bless you! Jesus loves you & so do i! 💕💕
I walk 5 minutes and run for .25 as fast as I can. Walk 2 minutes run .25 and repeat 4 times. Is this good or is there something better?
On the treadmill
@@Sijaylightening yes that’s pretty good, you should try running in a track feels much better lol
when she turned the camera around after taking us across the track i felt like i was about to get into a collision with her no lie
0:35 agh I feel the pain of that person in the back. Running bleachers are horrible!
I just want to know during how much time I have to run to achieve a mile
Can you use a school's track? Do you have to ask permission to get in?
I just go in, for my school it’s open 24/7 !!
How many days a week do we train like this? Do we need to have any rest days?
What if you don’t have 4 weeks?
Kezar stadium!