In the basic training that the army provides, recruits are required to run a mile within 9 minutes. This free pace calculator computes pace, time, and distance, given values for two of the variables. Energy expenditure per mile increases to 145 calories in an individual weighing 200 pounds. Run or walk easily the rest of the distance assigned for the day. Option #1: This program assumes you can comfortably walk for 30 minutes continuously. 2. You don't necessarily need to run 13.1 miles in training to be confident that you can finish the 13.1-mile race, yet you don't want your longest run to be just 8 miles. Warm up with 5 to 10 minutes of easy running. As long as you do it safely (more on that soon), running a mile a day is a great way to support your overall health and fitness. He suggests running on a track and alternating hard and easy laps, following this plan. Running at a pace of 5 mph burns around 117 calories, based on a body weight of 160 lbs. It takes a deficit of 3,500 calories to lose 1 lb. Sprint one lap 4. of body weight. Run eight laps 3. On the seventh day, take a break. Each week's workout should be completed two to three times, leaving at least one day in between workouts. Time your 1-mile run/walk with a stopwatch. Repeat steps 3 and 4 four more times, then cool down with 5 to 10 minutes of easy running. First, what are the benefits of running a mile a day? 1. The average time to run a mile is around 10 minutes. 1 year ago. Jog or walk one lap. I don't know, because I don't measure in miles, and I don't run. It can also be used for training purposes through the multipoint pace calculator, convert between units of pace, and estimate a finish time. To ramp up your speed, try varying your running pace. A mile equals 1.6 kilometers or 5280 feet, and is the most basic scale against which a runner or a sprinter can compare his/her speed. On days 2,4, and 6, rest or cross train. This week will continue increasing the amount you are able to run and will continue to build cardiovascular endurance. Use this training schedule for you third week of running: On days 1,3 and 5, do four sets of running 3/16th of a mile and walking 1/16th of a mile. The One Mile Runner recommends doing interval sets to increase your speed. Running 8 minutes per mile (7.5 mph): 1,400 steps per mile Running 6 minutes per mile (10 mph): 1,080 steps per mile We can use this data to build a chart of mile conversions for … On each successive Magic Mile, warm up as usual, and then try to beat your previous 1-mile run/walk time. Try breaking your one-mile run into eight sets of sprints, or running four sets of 1/4 mile at slightly less than your sprint speed to increase your speed and efficiency. Assuming you're doing 4 to 5 miles once a week, 12 weeks gives you plenty of time to build up to a 10- or 11-mile long run. 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