Buzz
This week, challenge yourself to complete a full mile by running, walking, or moving under your own power. After finishing, take a short rest. If you’re up for more, repeat the mile. This is part of the Mytour Fitness Challenge, where mile repeats are the focus.
The mile holds a special place in fitness, partly because many of us recall when running a mile seemed like an impossible goal. A mile? An entire mile?
As you run more, the mile becomes less daunting. For long-distance runners, hearing “only a mile” during a 15-mile run can bring a sense of relief, especially after completing 14 miles.
Regardless of your fitness level, completing a mile always feels rewarding. This week, focus on running a full mile without stopping. Choose your pace and decide how many repeats to tackle. Here’s how to approach it:
Before heading out, identify a location that measures exactly one mile. This could be four laps around a standard high school track. If a track isn’t available, use tools like MapMyRun (registration required) to map out a suitable route.
Warm up properly. Beginners should walk or alternate walking and jogging for about ten minutes. More experienced individuals can warm up with a one-mile jog.
Run your mile! (Or walk briskly if that’s your goal.) Aim for a pace that’s quicker than your usual jog but sustainable enough to complete the mile without exhaustion. Timing yourself is optional but can be motivating.
Rest by walking until you recover your breath and feel ready for another round. A good guideline is to walk for the same duration as your run.
To make this enjoyable, avoid sprinting at full speed. Instead, maintain a steady pace that leaves you with enough energy for a second or third mile. Even if you only plan to do one, finishing with a sense of accomplishment is key. (That said, occasionally pushing yourself to run an all-out mile can serve as a great benchmark. Treat it like a race and take a rest day afterward.)
Walking a mile typically takes about 20 minutes at a brisk pace on flat terrain. Beginner runners might complete a mile in 15 minutes, intermediates in around 10, and experienced runners in under 10. The world records stand at 3:43 for men and 4:12 for women, so there’s always room to grow.
How’s the challenge going for everyone? Did you try something new this week? Personally, I switched things up by using a treadmill at the gym—something I usually avoid. I followed a Nike Run Club guided track with 30-second speed intervals, and it made the time fly. What changes did you make to your routine this week?
