DISCLAIMER: PLEASE CONSULT YOUR DOCTOR PRIOR TO STARTING ANY PHYSICAL ACTIVITIES AS IT MAY RESULT IN CARDIAC ARREST OR CARDIAC COMPLICATIONS, AND OTHER ISSUES DUE TO PRE-EXISTING CONDITIONS.
Here is a program you can start to get you to run a mile in under 10 minutes in about 8 weeks. It’s simple. Try to run a mile. Even if you must run for 10 seconds, and walk for 20 seconds, and keep repeating that cycle, try to complete 1 mile. I highly recommend wearing a watch that can monitor your speed, the distance and time, and a heart rate monitor. If you are wearing a heart rate monitor, keep it in the GREEN and no higher than the lower YELLOW zone. The heart rate will vary by age. The goal is to complete the mile. If you can complete the mile in 15 minutes, that means you are going at a pace of 4 miles per hour, which happens to be my hiking speed with a 40 pound pack on.
IMPORTANT NOTE: When doing these activities, try to breathe in every 3 to 4 steps, and exhale every 3 to 4 steps. Some people tend to breathe in per step and out per step, which will cause hyperventilation when going at higher speeds. This is why people get so winded running. If you are going for a long distance (greater than 3 miles at a sub 10 minute per mile pace), the breathing can be changed to every 2 to 3 steps. Make note of how fast you are completing 1 mile every time. Make sure for every 10 minutes you are active, you should cool down for 1 minute at the end. So, if it takes you 15 minutes to complete 1 mile, your cool down time after you complete the mile should be 90 seconds of gentle walking. Make sure your jogging is faster than walking. Make sure to drink water along the way and stay hydrated.
Week 1
Try to run 3 days a week, with a day off after each run, and 2 days off after 3 runs.
- Day 1 – Walk briskly for 30 seconds. Jog for 20 seconds (repeat until 1 mile is completed)
- Day 2 – Walk briskly for 25 seconds. Jog for 20 seconds (repeat until 1 mile is completed)
- Day 3 – Walk briskly for 20 seconds. Jog for 20 seconds (repeat until 1 mile is completed)
Week 2
Continue running 3 days a week, with a day off after each run and 2 days off after 3 runs.
- Day 1 – Walk briskly for 20 seconds. Jog for 25 seconds (repeat until 1 mile is completed)
- Day 2 – Walk briskly for 15 seconds. Jog for 30 seconds (repeat until 1 mile is completed)
- Day 3 – Walk briskly for 15 seconds. Jog for 30 seconds (repeat until 1 mile is completed)
Week 3
Continue running 3 days a week, with a day off after each run and 2 days off after 3 runs.
- Day 1 – Walk briskly for 15 seconds. Jog for 35 seconds (repeat until 1 mile is completed)
- Day 2 – Walk briskly for 10 seconds. Jog for 40 seconds (repeat until 1 mile is completed)
- Day 3 – Walk briskly for 10 seconds. Jog for 45 seconds (repeat until 1 mile is completed)
Week 4
Continue running 3 days a week, with a day off after each run and 2 days off after 3 runs.
- Day 1 – Run for 60 seconds. Walk briskly for 20 seconds (repeat until 1 mile is completed)
- Day 2 – Run for 90 minutes. Walk briskly for 20 seconds (repeat until 1 mile is completed)
- Day 3 – Run for 2 minutes. Walk briskly for 20 seconds (repeat until 1 mile is completed)
Week 5
Continue running 3 days a week, with a day off after each run and 2 days off after 3 runs. By Week 5, your body is used to running for some time. By Week 5, Day 3, you may be able to run about half a mile without taking a walking break.
- Day 1 – Run for 3 minutes. Walk briskly for 20 seconds (repeat until 1 mile is completed)
- Day 2 – Run for 4 minutes. Walk briskly for 20 seconds (repeat until 1 mile is completed)
- Day 3 – Run for 5 minutes. Walk briskly for 30 seconds (repeat until 1 mile is completed)
Week 6
Continue running 3 days a week, with a day off after each run and 2 days off after 3 runs. By Week 6, your body is used to running for most of the 1 mile. By Week 6, Day 3, you will be able to run about a mile without taking a walking break.
- Day 1 – Run half a mile. Walk briskly for 20 seconds (repeat until 1 mile is completed)
- Day 2 – Run 0.75 mile. Walk briskly for 20 seconds (repeat until 1 mile is completed)
- Day 3 – Run 1 mile – Note how long it took you to run a mile. This should be less than 15 minutes by this time.
Week 7
Continue running 3 days a week, with a day off after each run and 2 days off after 3 runs. By Week 7, your body is used to running a mile and you can slowly increase speed.
- Day 1 – Run a mile at 10 seconds faster than your last mile (Week 6, Day 3)
- Day 2 – Run a mile at 10 seconds faster than your last mile (Week 7, Day 1)
- Day 3 – Run a mile at 10 seconds faster than your last mile (Week 7, Day 2) – Note how long it took you to run a mile. This should be less than 13 minutes by this time, and you may likely be below 12 minutes.
Week 8
Continue running 3 days a week, with a day off after each run and 2 days off after 3 runs. The runs this week towards the last tenth of a mile may push your heart rate into the high YELLOW region because we are trying to shave time. It will put you in an anaerobic state for a very short time. When you are in an anaerobic state, breathe in every 2-3 steps and exhale every 2-3 steps.
- Day 1 – Run a mile at 15 seconds faster than your last mile (Week 7, Day 3)
- Day 2 – Run a mile at 15 seconds faster than your last mile (Week 8, Day 1)
- Day 3 – Run a mile at 15 seconds faster than your last mile (Week 8, Day 2) – Note how long it took you to run a mile. This should be less than 11 minutes by this time, and you may likely be below 10 minutes (which is your goal).
Continuing running after Week 8 would be a great habit to keep. At this point, it may be difficult to shave 15 seconds from previous run on a continual basis. Even if you can shave 1-2 seconds each time you run beyond Week 8 is amazing. You do not need to go much faster than 10 minute mile or 6 miles per hour, but starting Week 9, my recommendation is increase the distance by 0.1 mile every time you run until you can get to 2 miles. Personally, running 3.1 miles or 5K for 3 days a week is more than enough. As a matter of fact, running 6 days a week for 2-3 miles with one day off will keep you in amazing shape both mentally and physically. I know people that run 7 days a week, but I like to have one day a week where I do nothing very physical. Get started today, and your body and mind will appreciate your efforts.
