Runs for Cookies’

“Run Your First Mile” Plan If you’re like me, and always dread each run interval on the beginner running plans, then this is the plan for you! You’ll do a brief warm-up walk, a run portion, and then walk the rest of the workout. No intervals! This plan assumes that you: 1) Have your doctor’s permission to follow this training; and 2) Are currently capable of walking 30 minutes, 3 times per week. The workouts on this plan total 30 minutes each day. There are four workouts listed per week, but the grayed out workout is optional. Depending on how fast you run, you may be able to run your first mile anywhere between week 5 and week 8. I didn’t put this plan in calendar form, because I wanted to allow flexibility for what days each person chooses to exercise. Since none of the runs should be done at an intense level, it doesn’t matter what days you choose to do them. If you find that the running portion is too hard, then SLOW DOWN your pace—it may feel ridiculously slow, but you will be able to run much farther at a slow pace. In this plan, you should run slowly enough to be able to complete each workout. If you’re having trouble completing it, then try slowing down. You can always work on speed later! Best wishes as you run your first mile! —Katie

Workout 1

Workout 2 (optional)

Workout 3

Workout 4

Week 1

Walk 5 min Run 30 sec Walk 24:30 min

Walk 5 min Run 45 sec Walk 24:15 min

Walk 5 min Run 45 sec Walk 24:15 min

Walk 5 min Run 1 min Walk 24 min

Week 2

Walk 5 min Run 1:30 min Walk 23:30 min

Walk 5 min Run 1:30 min Walk 23:30 min

Walk 5 min Run 2 min Walk 23 min

Walk 5 min Run 2:30 min Walk 22:30 min

Week 3

Walk 5 min Run 3 min Walk 22 min

Walk 5 min Run 4 min Walk 21 min

Walk 5 min Run 4 min Walk 21 min

Walk 5 min Run 5 min Walk 20 min

Week 4

Walk 5 min Run 6 min Walk 19 min

Walk 5 min Run 7 min Walk 18 min

Walk 5 min Run 8 min Walk 17 min

Walk 5 min Run 9 min Walk 16 min

Week 5

Walk 5 min Run 10 min Walk 15 min

Walk 5 min Run 11 min Walk 14 min

Walk 5 min Run 11 min Walk 14 min

Walk 5 min Run 12 min Walk 13 min

Week 6

Walk 5 min Run 13 min Walk 12 min

Walk 5 min Run 14 min Walk 11 min

Walk 5 min Run 14 min Walk 11 min

Walk 5 min Run 14 min Walk 11 min

Week 7

Walk 5 min Run 15 min Walk 10 min

Walk 5 min Run 16 min Walk 9 min

Walk 5 min Run 16 min Walk 9 min

Walk 5 min Run 17 min Walk 8 min

Week 8

Walk 5 min Run 18 min Walk 7 min

Walk 5 min Run 18 min Walk 7 min

Walk 5 min Run 19 min Walk 6 min

Walk 5 min Run 20 min Walk 5 min

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