Introduction
Here you will learn about a mile Runing plan. After reading this article, you will know How to run one mile.
I am professional runner Mr Shahbaz Ahmad. I have 10 years experience in this field. I am now the junior national silver and All Pakistan interversity 4 times Gold Medalist in 5km run and 10km run.
Running is an easy but running has many benefits. If you run properly with guidance of any professional runner, you can become good in the shortest possible time. I will share with you one month training plan for one mile race as a professional runner. I will also give you some instructions and guidelines for running techniques that will help you run well.
Important Instructions
Walk 3-5 minutes before running. Dynamic warm-up after the walk. Then start your training.
Don't Compromise with your diet. Eat healthy diet and drinks lot of fresh juices.
One Month Mile Training Plan For Begginners
Firs Week
Monday:
Do dynamic Warm-up before workout.
Jogging on the toes (Half feet) for 10 minutes slower than walking.
After jogging, do a full body static streach and then do 5 minutes Abdominal workout for the begginners.
Tuesday:
Do dynamic Warm-up before workout.
Jogging on the toes (Half feet) for 15 minutes slower than walking.
Walk for 30 minutes after jogging.
After walking, do a full body static streach and then do core workout for the begginners.
Wednesday:
Do dynamic Warm-up before workout.
Jogging on the flat feet for 20 minutes Slower than walking.
After jogging, do a full body static streach.
Thursday:
Do dynamic Warm-up before workout.
Jogging on the flat feet for 30 minutes slower than walking.
After jogging do Abdominal Workout for begginners.
After an abdominal workout, Take a 30 minutes walk.
Friday:
Do dynamic Warm-up before workout.
Jogging on the flat feet for 40 Minutes slower than walking.
Take a 20 minutes walk after jogging.
Saturday:
Do dynamic warm-up before workout.
Jogging on the toes ( Half feet) 10 minutes slower than walk.
Abdominal exercise after jogging and then static stretching of the whole body.
Sunday:
Complete Rest.
2nd Week
Monday:
Do dynamic warm-up before workout.
1) 10 minutes Jogging on the toes at walking speed.
2) 5 minutes brisk walk.
3) Again 10 minutes jogging on the toes at walking speed.
4) 5 minutes brisk walk.
5) 10 minutes Jogging on the toes at walking speed.
6) 5 minutes brisk walk.
Don't rest between walking and jogging.
7) Abdominal Workout.
8) Cool Down.
Tuesday:
1) Jogging on the flat feet for 40 Minutes slower than walking.
3) Cool Down.
Wednesday:
Do dynamic warm-up before workout.
1) One minute easy running on the flat feet with one minute walk. Repeat it 10 times. Don't rest between walking and running.
2) Cool Down.
Thursday:
1) One hour Jogging on the flat feet slower than walk.
2) static streaching.
3) Abdominal Workout.
4) Cool Down.
Friday:
Do dynamic warm-up before workout.
1) Running on the toes 30 seconds at 70 - 80 percent intensity with one minute of complete rest. Repeat it 15 Times.
2) Cool Down.
Saturday:
One hour Jogging on the toes slower than walk.
Sunday:
Complete rest try to take bed rest as well possible.
Remember don't compromise with your diet and stay Hydrated in whole week. Hydrated means drinks lot of liquid like water, juices and shakes.
3rd Week
Monday:
Do dynamic warm-up before workout.
1) 1 minute run (on toes) on mile pace which have you Targeted in one month with one minute rest. Repeat it 10 times.
2) Abdominal Workout
3) Cool Down
Tuesday:
1) Dodynamic warm-up before workout.
2) 30 minutes fast jogging (on the toes)
3) core workout
4) Cool Down
Wednesday:
1) Do dynamic warm-up before workout
2) 20 Minutes easy running ( on the flat feet) at 70 percent intensity.
3) Abdominal
4) Cool Down
Thursday:
1) Do dynamic warm-up before workout.
2) 2 minutes run (on the flat feet) on mile pace which have you Targeted in one month with one minute rest. Repeat it 5 times.
3) Cool Down
Friday:
1) Do dynamic warm-up before workout.
2) 30 minutes easy run (on flat feet) at 70 percent intensity.
3) Core workout
4) Cool Down
Saturday:
1) Do dynamic warm up before workout.2) 10 seconds run (On the toes) 90 percent intensity with One minute rest. Repeat it 10 times.4) Cool Down
Sunday:
Complete rest try to take bed rest as well possible.
Complete rest try to take bed rest as well possible.
4rth Week:
Monday:
1) Do dynamic warmup before workout.2) 5 minutes run ( on the flat feet) at 70 percent intensity with 3 minutes rest. Repeat it 3 times.3) Abdominal Workout4) Cool Down
Tuesday:
1) Do dynamic warmup before workout.2) 30 minutes run ( on the flat feet) at 50 percent intensity.3) Core workout4) Cool Down
Wednesday:
1) Do dynamic warmup before workout.2) 10 seconds run (on the toes) at 95 percent intensity.Repeat it for 10 times with 30 seconds rest.3) Cool Down
Thursday:
1) Do Dynamic Warm-up before workout.
2) 10 minutes running (on the flat feet) at 60 percent intensity with 3 minutes rest. Repeat it 3 times.
3) Abdominal Workout
4) Cool Down
Friday:
1) 30 minutes jogging (on the toes)
2) Core workout
3) Cool Down
Saturday:
1) Dynamic Warm-up
2) 10 minutes Jogging (flat feet)
3) Full body static streach
One Mile Race planning:
Before the the race do dynamic Warmup. After Warm-up 3 to 5 minutes Jogging on the toes and run (on the toes) 30 meter 3 times at 50 percent intensity. Take one one rest between 30 meters.
Take a quick Start (For 30 meters) on the toes (Half feet) at 70 to 80 percent intensity. Run first 30 meters and last 70 meters on half feet during one mile test.
Run one mile on your flat feet apart from the first 30 meters and last 70 meters.
Why don't run on half feet in one mile?
When we run on half feet, muscles get tired quickly but they give us fast speed.
If you run full mile on half feet obviously you will take good start because of half feet but you will tried during one mile.
We can run comfortable on flat feet in long distance running.
As a professional runner I suggest you.
Run one mile on your flat feet apart from the first 30 meters and last 70 meters.
Instructions:
Before One day of Mile fitness test take Complete rest.
Don't Compromise with your diet and drinks lot of water and juices. If you have underweight, follow a proper diet plan to gain weigh. If you want to lose weight, follow a proper diet plan to loss weight and fat burn workout.
Contect Number:
Mr. Shahbaz Ahmad
Watts app: +923064568921
Email: basesports3@gmail.com
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