How To Start Running A Mile A Day: 8 Week Beginner’s Plan

Last Updated on July 23, 2023 by Amanda Bowden

Running a mile a day is an amazing way to improve your health, make you feel more energised and improve your focus.

But when you’re new to running it can be tricky to get started without getting injured.

Some programs go too fast, and this is why this guide is perfect for beginner runners – it gives you 8 weeks of gradual progression to make it extremely likely you will succeed.

After 8 weeks of following this guide you will be ready to run a mile a day!

If you have any health concerns, make sure to check with your doctor before starting this program.

3 Top Tips Before You Get Started

1. Record Your Progress

Get a running watch or a free app on your phone, like Strava.

It will be hard to run a mile a day without some way to measure how far you’re going.

And using a watch or app to record your stats will give you a sense of achievement, and a way to monitor your progress as you get fitter.

If you want to run tech free, aim to progress to running for 10 minutes instead, and record your progress in a diary.

If you can run for 10 minutes non stop this should be about a mile – unless you are super speedy!

2. Run Slowly

One of the reasons many people think running is hard is that they start out too fast.

Take it easy. Start out as slowly as you can possibly manage to run!

As you get fitter you will probably find your speed naturally increases.

If a faster speed doesn’t come naturally, you can add in a few faster intervals to help improve your speed. But don’t do this until you are comfortably running a mile a day.

3. Print Out The Plan

Make a copy of the plan and stick it to your fridge.

That way you will see it repeatedly, so you won’t forget about your goal.

And, each day, after you’ve been for your run, tick it off on the plan.

Then you will know where you’ve got too, and you will feel a nice sense of achievement when you tick off your run.

Week-by-Week Plan to Running a Mile a Day

To make the process more manageable, we’ve created a eight-week plan that will guide you from walking to comfortably running a mile every day.

Each week, you’ll gradually increase your running distance while allowing ample time for rest and recovery.

By following this plan, you’ll be well on your way to achieving your goal of running a mile a day.

Run A Mile A Day: Week 1

• Day 1: Warm up slowly with a brisk 5 minute walk. Then, run gently for 1 minute without stopping. It’s only one minute. You can do it! Walk for a few minutes to recover, and then repeat the run-walk cycle two more times. Finish with a 5-minute cooldown walk.
• Day 2: Briskly walk at least a mile or engage in a low-impact activity like stretching or yoga.
• Day 3: Repeat the program from Day 1.
• Day 4: Rest or cross-train with activities such as cycling or swimming.
• Day 5: Start with a brisk walk for 5 minutes to warm up. Then, run gently for 1 minute without stopping. Walk for a few minutes to recover, and then repeat the run-walk cycle four more times. Finish with a 5-minute cooldown walk.
• Day 6: Briskly walk at least a mile.
• Day 7: Repeat the workout from Day 5. You’ve got through week 1 – well done!

Run A Mile A Day: Week 2

• Day 8: Start with a brisk walk for 5 minutes to warm up. Then, run gently for 1 minute without stopping. Walk for 1 minute to recover, and then repeat the run-walk cycle four more times. Finish with a 5-minute cooldown walk.
• Day 9: Briskly walk at least a mile or engage in a low-impact activity like stretching or yoga.
• Day 10: Repeat the workout from Day 8.
• Day 11: Rest or cross-train with activities like cycling or swimming.
• Day 12: Start with a brisk walk for 5 minutes to warm up. Then, run gently for 2 minutes without stopping. Walk for 2 minutes to recover, and then repeat the run-walk cycle four more times. Finish with a 5-minute cooldown walk.
• Day 13: Briskly walk at least a mile.
• Day 14: Repeat the workout from Day 12.

Run A Mile A Day: Week 3

• Day 15: Start with a brisk walk for 5 minutes to warm up. Run for a distance of half a mile without stopping. Walk for 5 minutes to recover, and then run for another half a mile. You just ran 1 mile in total! Finish with a 5-minute cooldown walk.
• Day 16: Briskly walk at least a mile or engage in a low-impact activity like stretching or yoga.
• Day 17: Repeat the workout from Day 15.
• Day 18: Rest or cross-train with activities like cycling or swimming.
• Day 19: Start with a brisk walk for 5 minutes to warm up. Run for a distance of half a mile without stopping. Walk for 3 minutes to recover, and then run for another half a mile. Finish with a 5-minute cooldown walk.
• Day 20: Briskly walk at least a mile.
• Day 21: Repeat the workout from Day 15.

Run A Mile A Day: Week 4

• Day 22: Start with a brisk walk for 5 minutes to warm up. Run for three quarters of a mile without stopping. Walk for 3 minutes. Run quarter of a mile. Finish with a 5-minute cooldown walk.
• Day 23: Briskly walk at least a mile.
• Day 24: Repeat workout from Day 22.
• Day 25: Rest or cross-train with activities like cycling or swimming.
• Day 26: Start with a brisk walk for 5 minutes to warm up. Run for three quarters of a mile without stopping. Walk for 2 minutes. Run quarter of a mile. Finish with a 5-minute cooldown walk.
• Day 27: Briskly walk at least a mile.
• Day 28: Run a full mile after a 5 minute walk to warm up. You ran a whole mile – well done, you did it! Walk for 5 minutes to cool down.

Run A Mile A Day: Week 5

• Day 29: Start with a brisk walk for 5 minutes to warm up. Run for a whole mile without stopping. Finish with a 5-minute cooldown walk.
• Day 30: Briskly walk at least a mile.
• Day 31: Start with a brisk walk for 5 minutes to warm up. Run for three quarters of a mile without stopping. Walk for 2 minutes. Run quarter of a mile. Finish with a 5-minute cooldown walk.
• Day 32: Rest or cross-train with activities like cycling or swimming.
• Day 33: Repeat workout from Day 31.
• Day 34: Briskly walk at least a mile.
• Day 35: Repeat workout from Day 29.

Run A Mile A Day: Week 6

• Day 36: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 37: Briskly walk at least a mile.
• Day 38: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 39: Rest or cross-train with activities like cycling or swimming.
• Day 40: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 41: Briskly walk at least a mile.
• Day 42: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk. Now you’ve run a mile 4 times in one week – you’re getting there!

Run A Mile A Day: Week 7

• Day 43: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 44: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 45: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 46: Rest or cross-train with activities like cycling or swimming.
• Day 47: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 48: Briskly walk at least a mile.
• Day 49: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.

Run A Mile A Day: Week 8

• Day 43: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 44: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 45: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 46: Rest or cross-train with activities like cycling or swimming.
• Day 47: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 48: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.
• Day 49: Start with a brisk walk for 5 minutes to warm up. Run for a mile without stopping. Finish with a 5-minute cooldown walk.

Now you have run a mile 6 times in a week. That is amazing – well done!

Take a rest day before you embark on the 1 Month Challenge.

Running A Mile A Day: Take The 1 Month Challenge

Now you are ready for the 1 Month Challenge!

Challenge yourself to run a mile a day every single day for a whole month.

Tick the days off on a calendar after your run, and feel a nice sense of achievement as you tick off each day.

When you have achieved your goal and run a 1 month running streak make sure you celebrate your progress. You deserve it!

By this point there is a good chance you will have discovered a love for running and will want to continue to run a mile a day, everyday.

Running A Mile A Day: Staying Motivated and Overcoming Challenges

Starting a new exercise routine can be challenging, but with the right mindset and strategies, you can stay motivated throughout.

Here are some extra articles to read to help boost your motivation:

• 18 Fantastic Benefits of Running a Mile a Day
• How To Find The Motivation To Run: 21 Tips!
• 30+ Benefits of Trail Running

How To Start Running A Mile A Day: Conclusion

Running a mile a day is an worthwhile goal for beginner runners.

It’s not too challenging, will not take up much of your time, and it will bring great benefits.

By following the plan outlined in this guide, you can gradually build up your running stamina and make great fitness gains.

Remember to listen to your body and take rest days if anything is hurting. When you’ve recovered get back to the plan!

Soon you’ll not only conquer the mile-a-day challenge but also experience the numerous physical and mental benefits that come with being a regular runner.

While you’re here have a read of How To Start Running for Beginners: 21 Running Tips.

Lace up your shoes, get out on your run, and start your journey towards a healthier, fitter you.

Good luck with your goal of running a mile a day!