8 Week Beginners 1 Mile Training Plan PDF (Free Download)

1 Mile Training Plan PDF, in just 8 weeks complete beginners guide. In this article, I will explain the mile starter guide and also share a pdf file. Hi guys, this is Subhajit here today I am exposing the secret of 1 mile.

1 Mile Training Plan PDF

INSPIRED BY NIKE’S FASTEST RUNNERS AND DEVELOPED BY NIKE+ RUN CLUB COACHES, THIS EIGHT- WEEK PROGRAM INCLUDES WORKOUTS, MUSIC, AND TIPS TO HELP YOU REACH YOUR FASTEST MILE.

AND YOU WON’T BE RUNNING ALONE. WE’VE LINED UP THE PERFECT SQUAD OF

ZOOM PACESETTERS TO HELP YOU “TUNE” YOUR RUNNING SPEED ALONG THE TRAINING JOURNEY.

MEET YOUR ZOOM PACESETTERS FOR THE NEXT 8 WEEKS…

LET’S TUNE YOUR SPEED

ANYONE CAN BENEFIT FROM RUNNING A FASTER MILE—NO MATTER HOW FUN, FAST, STRONG, SLOW OR COMPETITIVE YOU MAY BE—ALL IT TAKES IS A LITTLE IMAGINATION AND A LOT OF HARD WORK. 

IT’S THE PERFECT DISTANCE TO PUSH YOUR PACE, STRETCH YOUR LIMITS AND SEE HOW SPEEDY YOU CAN REALLY GET OUT THERE ON THE ROAD. BEEP BEEP.

TRAINING A FAST MILE CAN TEACH YOUR BODY HOW TO FINISH YOUR NEXT 5K FASTER. IT CAN BOOST YOUR OVERALL PACE IN A LONGER DISTANCE RACE (HELLO, HALF-MARATHON PR). 

MOST IMPORTANTLY, IT CAN MAKE YOU A STRONGER ATHLETE ALTOGETHER.

IF YOU FOLLOW THIS TRAINING PROGRAM FOR THE NEXT 8 WEEKS, YOU’LL FIND YOUR FASTEST (AND FUNNEST) MILE EVER.

1 Mile Training Plan PDF

In this training plan, you have got everything whatever you want. Download now.

So guys I will divide this training plan into six parts

• Choose the perfect shoes
• Warm-up and cool down for 1600 meter
• Training for 1600 meter
• Stretching for flexibility
• Diet plan for 1600 meter
• Injury prevention tips

How to choose running shoe size

The first thing before running is you have to choose a perfect pair of shoes. Two things keep on your mind: 

First, choose shoes one size larger than your regular size for a more comfortable long run. Second, wear underwear one size smaller than your regular size. 

Walking into a running/walking or athletic store can be intimidating. There are so many types and brands of shoes to choose from, how do you know where to begin? The following seven clues will help to take the mystery out of buying the best running and walking shoes tailored to your needs and goals. 

Walking Shoes or Running Shoes? Which Is Best?

One of the most common questions asked of athletic shoe salespersons is which is best, a running shoe or a walking shoe. Walkers and runners can shop in the same store and both find the best fitting shoe. 

Walking-specific shoes are not as common as they once were because running shoes offer a greater variety of stability, cushion, and motion-control options. Walkers, do not be alarmed if a salesperson encourages you to buy a “running” shoe; it may in fact be the best option for you.  

Walking shoes require more heel cushioning than front foot cushioning because your heel strikes the ground first. Walkers need a flexible shoe to allow for the toe-push off in their stride. A good running shoe is usually a good walking shoe.

Running shoes require adequate shock absorption because your feet are constantly pounding the ground. Proper arch and heel support (your heel should be snug in the back of the shoe) are needed. 

Flats can be advantageous in increasing speed. However, you should carefully consider the small gains in time before sacrificing the cushioning and support that results from running in flats. Heavy runners or heel strikers should avoid running in flats

Note: Ideally, runners should land on their forefoot, letting the heel drop slightly and then springing forward. Most runners land on their heels (“heel strikers”) which can place more stress on the feet and up through the legs.

Besides this, there are many aspects to consider. To know more about how to choose perfect shoes for running read the guide below. 

Read the full article: How to Choose the Perfect Shoes for Running

WORKOUT TYPES

Each week features three types of workouts. You can rearrange the order to fit your schedule, but always do a day of recovery after speed and endurance.

Read: How to increase speed and stamina for running 

SPEED

Speed is the secret ingredient in every Nike+ Run Club training program. Often neglected in other plans, it’s our goal to help you fall in love with fast. The Find Your Fast mile training program features speed in the form of tempo runs, fartleks, hill repeats, timed intervals, and more.

ENDURANCE

Your weekly endurance run is a long-distance run at a comfortable pace. Extending your endurance distances over the course of the program helps you build stamina physically while pushing your mental limits as well. This plan’s endurance runs should be run as progression runs, progressing from a slower pace at the start to a faster pace at the end.

Read: 4 Exercises to Increase Flexibility at Home (Complete Beginners Guide)

RECOVERY

The goal of recovery is to get your body ready for the speed ahead. If your body says all it can handle is a short run with light stretching, that’s what your recovery day is. If your body says you need a day off, take one. Or choose a workout from the Nike+ Training Club app. Note that all runs in this plan should be run as progression runs, progressing from a slower pace at the start to a faster pace at the end.

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The Bottom Line:

After reading the training program - 1 Mile Training Plan PDF, you have a clear idea about running a mile. To summarise the program, how to start running. First, know your pace, then gradually increase stamina and endurance, increase mile pace, and follow the steps.    

The 1 Mile Training Plan PDF 8-week mile training plan hope you enjoy it...

I will recommend you complete the full workout routine for better results.  

If you have any doubts or queries share your experience in the comments below.

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