How to Run a Mile Without Stopping | Track Progression!

what's up runners coach ollie Here I am at the track because we are talking about how to run a mile without getting tired this is a four-week progression guaranteed to work I'm gonna walk you through everything right now and we're going to talk about the best way to do this safely and healthy let's go so I chose to track for this progression because it makes the mile feel a lot more doable it breaks it down into bite-sized pieces you're able to have a loop system so you're not heading out for this nebulous out and back route that you don't know if you're ready for each week you're able to look at what you're doing handle it and move on safely so if you don't have a track that's totally fine you are gonna just pick a loop in your neighborhood or nearby that's about 400 meters or a quarter mile would be the goal and then you can apply this completely the same way we're gonna go through everything right now but we'll be doing a blend of walking and jogging over the next four weeks and we will get you to that line okay so if you are someone who is new to the track you don't work out here a lot there are a couple things to take note of there are a lot of lanes at the truck for ours we have nine you can't really see but you'll get a better idea a little bit later the outside two lanes are reserved more for the Walker slow jog or type which is going to be a lot of you guys more at the beginner this is not to section people often to good athletes about athletes this is simply a matter of safety and honestly it's a lot less stressful to be on the outside lanes than it is to be on the inside where the faster people are and that's because when you're taking rests or breaks between rounds you want to make sure that you can pull off to the side easily especially when you're tired and you don't have to think about crossing traffic because it's kind of like switching lanes in the highway people are not gonna stop on their Sprint's so don't get in their way don't piss them off be a lot a lot more enjoyable of an experience so remember that and now we're gonna get into what this workout looks like okay nothing left to do now but go through this workout progression so what we're gonna do is look both ways I am off to the side right now and we are gonna wait to make sure no one's coming and then walk it over so we're going to the outside lane just like I said all right we're safely over here so the really nice thing about doing this on a track is the numbers are mapped out for you across the whole lap so basically every time I see number 9 I know that I have gone a quarter of the way around one lap is 400 meters we are getting to a full mile with four laps so week one you were gonna walk the first three quarters of your lap jog the last quarter so that means you're gonna see that number nine three times when you get to that third nine you are gonna jog for the last quarter until you see next night then you go again you're gonna walk for the three quarters on the left you're gonna jog for the last quarter of the lap four for total laps that is week one progression all right week two of the progression what's gonna happen is we're gonna just take a little bit more time to jog in that same lap sequence so you're gonna start at your number again this time you're gonna walk just half way around the lap then you're gonna jog for the second half when you get back to that starting number you're gonna start back up with that walk so half and half this week same thing four laps around for that mile total your walks are your breaks I want you guys to take big inhale through the nose fill up the stomach and exhale either through the nose or mouth that'll reset that breathing get the heart rate down quicker is that when you take off to that jog you're ready to go you guys know how this thing's going now we are gonna just walk the first quarter of the lap when you get to the second nine you're gonna take it into a jog so coming right up here deep breath and then we're gonna take it up to a jog now this is going to go on for the three quarters or a meaning of the lap so you're running for the last three quarters as soon as you get back to that first night you take it back into that walk just for one quarter back in a three quarter jog four laps again because it's one mile that we're trying to get to remember slow things down if you need to obviously we talked about the breathing but also use that walk break to really get those legs shaking out really believing yourself psych yourself up a little bit for that jogging I know you can do it all right I think we're all quite aware of what weak for this progression looks like you are gonna run your first mile without stopping no walk breaks this time four laps of jogging in a row I know you can do it make sure you don't psych yourself out with the speed I think there's this idea out there that running is one thing it's it's one quick pace and everything else doesn't count but that is not true you are a runner too so take this the speed you need the whole goal of the first three weeks is to build endurance and stamina what you have now if you don't feel ready by that fourth week to tackle this at once repeat weeks two and three and two and three until you feel ready you guys are gonna be awesome and if you want more specific tips around running your first mile click over here I did another video and I will see you guys in there

Channel: The Run Experience

Views: 207,786

Keywords: the run experience, running training, distance running tips, how to run faster, beginner running, half marathon, distance running, trail running, 5k, runners, tips for running, how to start running, running form, marathon training, running, proper running form, to, running technique, how to run one mile, 1 mile, one mile, 400m

Id: IycZvGlnzY8

Length: 4min 47sec (287 seconds)

Published: Wed Jun 03 2020