1 mile
Your first mile: a 6-week run-walk plan
- 6 weeks
- 3 days a week
- Build towards a finish
A measured mile is a lovely first landmark. Walking breaks remain welcome all the way to the finish.
Starting point: New to running
View programmeA plan for your next chapter
One mile training plans
The first-mile route uses comfortable run-walk activity and a measured completion goal. The improver route asks for existing 5K experience and controlled workouts. It is not a sprint programme. One mile is exactly 1.609344 km.
Browse the programmes
Plans found: 2
1 mile
An 8-week mile-improver plan for established runners
- 8 weeks
- 4 days a week
- Improve your running
Learn to run a short event with control, rather than mistaking every training session for a sprint test.
Starting point: Building on previous events
View programmeNo programmes meet those browsing choices. Try another duration, frequency or goal.
Help with your plan
Explore running sessionsHow many weeks do you need to train for a race?
Understand what shorter and longer calendars can, and cannot, change.
Read the guideShould you run three, four, five or six days a week?
Arrange training around sustainable frequency, recovery and the rest of your life.
Read the guidePace, effort and time on feet: how to read your running plan
Keep easy running easy and understand why a time-based plan still needs distance checks.
Read the guideMissed runs, illness and bad weather: how to adjust without catching up
A practical interruption guide that treats recovery as part of the plan.
Read the guideFind your pace
Plan a run. Set a goal. Make the numbers simple.