Beginner: 1 Mile Run Program

For most new coslete warriors looking to start their running journey, the first big goal is to achieve their initial mile without stopping and for most, this means gradually building their endurance by alternating walking and running.

Program Goal:

This 1 mile run program was created for those who have almost zero to minimal experience with running. The main goal for this program is to help coslete warriors complete a 1 mile walk/run; whether it be alternating between walking and running or completing 1 mile completely running.

Calendar Details:

This run program includes 3x running sessions, 1x strength training session and 3x rest days.

Run Track Details:

Although these run sessions can be complete on a treadmill, trail or road, it would be ideal to complete weekend workout sessions on a track for more efficient tracking if you do not have a device that measures distance. If you do have access to a track, below are the distances per lap around the track:

1 lap = 400 meters = .25 miles

2 laps = 800 meters = .50 miles

3 laps = 1200 meters = .75 miles

4 laps = 1600 meters = 1 mile

Weekend Run:

Your weekend run can be completed on Saturday or Sunday. The non-running day will be considered your third rest day.

Run Workout Details:

Every coslete warrior starts at different levels. Below are just a few suggestions on how you can alternate between walking and running throughout your sessions. In the end, the goal is to decrease the amount of walking as you increase the consistency in running.

Week 1-2:

Walk - 45 seconds

Run - 15 seconds

Week 3-4:

Walk - 30 seconds

Run - 30 seconds

Week 5:

Walk - 20 seconds

Run - 40 seconds

Week 6:

Walk - 15 seconds

Run - 45 seconds

Rated Perceived Exertion (RPE) Scale:

In addition to your running, we highly recommend following the RPE Cardio Scale to measure the intensity of your run sessions. Understanding the RPE Cardio Scale and implementing this practice into your sessions can remove the intensity "guess" work, help prevent burnout and help utilize your training time more efficiently, thus allowing more time to work on your cosplay!

If the following training calendar does not align with your personal schedule, no need to worry, you can move training sessions around as needed, however do your best to keep at least one day of rest between run sessions to allow ample recovery time.

Supporting Links:

RPE Scale

Complete Body 1 Workout

Complete Body 3 Workout

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.