4-Week Beginner Training Program to Run 1 Mile

For most new runners, whether they're setting out to jump-start a fitness routine or they have their eye on one day running a 5K race or even a marathon, the first big goal is to run a mile without stopping. And for most beginners, this means starting slowly—not lacing on a pair of sneakers and going for it.

The smarter and more effective way to conquer that first mile is to slowly build up the stamina and strength necessary by alternating walking with running. The training program that follows outlines a way to do this that should have you running a mile nonstop after four weeks. The trick is making slight increases in the distance you run as you decrease the distance you walk by the same amount.