How you can Run The First Mile (Without Having To Stop)


How to Run Longer Without Getting So Tired

Video taken from the channel: The Run Experience


How To Run Properly Without Stopping

Video taken from the channel: The Run Experience


Run your first mile, then a marathon!

Video taken from the channel: scooby1961


How to run a mile without stopping

Video taken from the channel: Critical Bench Compound


How To Run A Mile Without Getting Tired

Video taken from the channel: The Run Experience


How to Run a Mile WITHOUT Getting Tired

Video taken from the channel: Criticalbench


How to Run a Mile Without Stopping | Track Progression!

Video taken from the channel: The Run Experience

One day I would run all out, while the next session was more of a lazy, slow run. we are going to use a similar form of periodization to help you run your first mile without stopping. Run no more than three to four days per week. This is a new venture for you.

Take your time, and allow your body to recover at least three days per week. There are three possible ways to approach this running plan: Run three days. How to Run a Mile Without Stopping Stay Safe.

Running is generally a safe sport, but even a mild trip or fall can derail your program and set you back Breathe Properly. Many people assume they need to breathe in through their nose and out through their mouth when they Slow Down. When you start.

Plan to celebrate running your first mile by rewarding yourself with something you enjoy. Whether it be your favorite meal, a celebration with friends, posting on social media, or taking the rest of the day off – you deserve it. Once you can run a mile without stopping, you’ll start to believe that you are capable of even more.

*Do you want to know Run a Mile WITHOUT Getting Tired? Of course you do! Use the tips and tricks in this video before you go for your next run and you’ll be. The last year has been difficult. But I started Jan on a very positive note.

Traded in my swimsuit for a pair of nikes. I never thought i could run for more than a minute without needing a break. I ran a whole mile.

A Whole Mile. Without stopping or slowing down! I’m so excited for the rest of 2020. I remember the first time I could run a whole mile without stopping. I was ecstatic!

Keep it up, it is definitly worth it. I’m really close to running a 10K soon! You could even get to a. OK I have a CST for P.E/ Running the mile, Push ups, and Sit ups.

I got down the sit ups and push ups and all I need is running the mile. When i start running for the next 3 mins my sides start to hurt. I know to control breathing, but its kinda hard. To past my exam, i need to run teh mile in less than 12 minutes.

It takes me 15. Also while running i need help with the tempature. Being able to run 5 minutes without stopping Being able to run 1 mile without stopping The great thing about running is that improvements happen quite fast! If you listen to your body, give it proper rest, fuel with food, and do cross-training, your body.

Many people won’t understand how come you can’t run a mile. Let me tell you that you are not a weirdo. I did some sports for most of my life, and I am rarely in shape to jog a mile, let alone run it.

It was extremely hard for me to do it when I wa. Then I could do two but I’d have to stop and walk some. Then every now and again I could run three without stopping but today I just took off and watched all those lamp posts fly by! (well not really fly…) but you know. I cried. I was so happy.

10 min and 30 sec. for one mile and I’m crazy happy.

List of related literature:

Halfway through the first mile, you have to stop because you can’t catch your breath.

“How Women Decide” by Therese Huston
from How Women Decide
by Therese Huston
Houghton Mifflin Harcourt, 2016

A better approach is to run the first mile at or a bit slower than your goal pace.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

First a mile, then two, then joining a runners’ group, then a first marathon, then another…

“The Incomplete Book of Running” by Peter Sagal
from The Incomplete Book of Running
by Peter Sagal
Simon & Schuster, 2019

For some reason, running always came naturally to me.

“The Operator: Firing the Shots that Killed Osama Bin Laden and My Years as a SEAL Team Warrior” by Robert O'Neill
from The Operator: Firing the Shots that Killed Osama Bin Laden and My Years as a SEAL Team Warrior
by Robert O’Neill
Scribner, 2017

To start with, do eight to ten efforts, each between 30 seconds and 3 minutes, in a five-mile run.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

When you begin running, the first mile seems impossible.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

Do the first half at your normal pace, and at the midway point, pick up the pace by 5 to 10 seconds per mile.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

The first mile was always the hardest.

“Beautiful Player” by Christina Lauren
from Beautiful Player
by Christina Lauren
Gallery Books, 2013

Running an even pace is the best way to avoid hitting the wall, or so goes the conventional wisdom.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

You start by running one mile a day, then two, three, five, and seven.

“The Rhythm of Life: Living Every Day with Passion and Purpose” by Matthew Kelly
from The Rhythm of Life: Living Every Day with Passion and Purpose
by Matthew Kelly
Touchstone, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’m a runner just now coming back, used to run track in middle school and my best time was 5:55. Should I rest when I’m super sore or keep pushing through? Theres a saying I like “embrace the suck” but will I have more progress letting it heal fully and then breaking down the muscles again or sustained training on a schedule like you say.

  • Has anyone every experienced this so first of the bat, I’ve never had an issue with sugar at all. Never really craved it and can totally cut it out from my diet with no problem. But since I’ve been running I’ve been craving sugar, which is really weird and out of the ordinary for me. So today I gave in more so because I was thinking maybe if I do it the craving will go away. Well instead I feel so sick, I feel nauseous, have a headache and my stomach hurts really bad. So I’m definitely not doing that again…I just thought it was bizarre that out of all the things I could’ve craved it was sugar��

  • Hey scooby, do you think there is anything wrong with running for intervals, and using your fatigue as a measure of when you should start/stop? Instead of using a pre planned intervals in your program? Regardless this is an amazing plan i am constantly referencing ha

  • Hey everyone! Yes, the various lanes do differ in distance (if you were to use the same/start point for each lap). I wanted to keep things in this video simple, for the main purpose of getting you all to your first mile safely and effectively. I know for many of you, you’ve never done a workout on the track before, so I felt like giving you basic tips around feeling comfortable was most important! So yes, if you are in the outermost lane of a standard track, you will be covering more than a mile in your four laps. That being said, the whole goal here is to give you a written out combination of walking and jogging that will help increase your endurance over the period of one month. Please use how it how you wish (on the track or off) and enjoy! Drop any other questions below:) Coach Holly

  • Question. Here’s a bit of back story to help. I started running a few weeks ago. I live in the hilly countryside. I’ve managed to overcome two miles of hills but I feel like crude afterwards. I feel as though I’m getting thrown straight into the harshness of running up steep hills but I feel i may be better off running hard miles. My goal is to just be strong in every aspect.In your opinion, would it be better to train with less hills starting out and on a track? Thank you in advance!

  • I used to run so much, I let myself go bad. Now when I run anytime, my lower back aches after two minutes of running. Any tips on how to stop that?

  • I just started the couch to 5k 2 weeks ago, I was shocked to learn how out of shape I was. I recently found your channel and cannot tell you how much I’m learning. You are extremely motivating!! I wish I had you with me all the time. Thank you for the great tips and more importantly for making me feel like I actually will be able to eventually run 5k (maybe even 10). I really had no idea “real runners” started out in my shoes and was truly ready to give up before finding you. Just finished week 2 and came in to stretch with you. I know running 90 seconds on and off for 30 mins is pitiful to some people but I feel great for completing it��

  • I wish I knew where there are open tracks in Palm Beach county. All schools seem to have their tracks locked up for school use only. Is there some sort of service that tracks or provides public track info?

  • Thanks for this. I’ve been wanting to get into running for ages but I’ve always been discouraged by my lack of progress. I was going to start the couch to 5k program for the third time but was happy to see this video. I think a one mile training program would be a better place to start. Thanks again, your videos in particular on this channel have been helpful and very encouraging!

  • It’s probably worth noting that the inner and outer lanes actually cover different distances. If the inner track is 400m then covering the outer lane four times will get you quite significantly over a mile. I didn’t notice this mentioned in the video

  • I’m going to a highschool to do it. It’s next Friday. I just ran 50 laps around my driveway. It’s a long driveway. I’m ready to do this.

    i think

  • What would be a good cadence for running a 5k? I am kinda starting off but I would like to know what I should maybe start with and maybe want to work up to. Help is appreciated!

  • Yes, using laps is pretty useful mentally. Regardless of distance, it helps in a few ways. Including giving you a feeling of progress, the more laps you are able to cover. Otherwise, you could end up feeling like you’ve bitten off more than you can chew………….or run.

  • I can do a ten min mile but am spent after it. Could you give proper breathing protocol. I tried taking full deep breathes but it affects me adversely.

  • I got confused and had to rewatch. The numbers on your specific track appear 4 times per lap? (Not normal in my area) So we are doing fractions of individual laps, not by whole laps?

  • Yeah dude I can run for 3 minutes max but the problem is I let my body run at its natural pace and I go really fast, I have long legs so maybe that’s why but I just can’t slow down without getting bored for some reason, anyone got advice?

  • I just started running I used to smoke and drink a lot of beer.quit..went on keto diet then walked everyday..lost weight now I’m running.I feel great.

  • I really like this approach, and definately agree that the track is a great place to break down the mile. It’s so positive to show runners who are new to the sport that there’s great efficiency to running on track too, it’s something I really enjoy with the runners I coach over here in Liverpool ������

  • Me personally? It depends. I have been really busy in 2013 making sure my #1 goal gets accomplished so I have only been lifting weights 4 days a week instead of 5 but I do 5-10 hours of cardio a week still.

  • I would suggest walking/jogging in a nice place like a trail road in the forest or something. It can be mentally draining running laps at a track.

  • I have 4wks for 2 miles actually I’ve been running every day for the past 11 days so subtract that from 4wks and that’s how much time I have left…I’ll probably fail anyway cause no way can I do 60 pushups in 2 min

  • i can only run 7/10ths of a mile without having to stop, training for school as we need to run a mile in 10mins while i can run a mile in 11mins, will take advice

  • I’ve been running for about 3-4 months now, I’ve been practicing on my teqniques, I’m still getting a lot of pain on my shin splints… what can I do. I run 4-5 days out of the week

  • I’m not even saying run 3 miles straight. You can stop a little in between or slow down. But a normal good athlete. Basketball or fighter or football. Supposed to be able to run 3 miles without a problem

    I’m fat and out of shape and almost ran a mile today lol that’s how I know it’s ridiculous lol. My legs were getting cramped and my lungs giving in ������

  • If you have to run longer without taking a breath. Visualize the enemy chasing after you at your speed or even greater than that. Or try tracking how much revolutuon you made in how much you ran. I would also try to think of your own breathing and form. Remember its okay whether you are taking sequential walking/water breaks as if needed. Doing exercises on my own, I lost 25 pounds since last year doing running and basic strength training routines. When all you need to know is as long as you learn from your own pace and will.

  • That is because your bones are not used to the stress running puts on them. The running is going to cause tiny stress fractures in your bones which may ache. All you need is proper rest and nutrition to heal them up and they become stronger. Just the way bones work.

  • I’ve watched your “how to start running when you’re overweight” video a while ago I followed all your tips, thank you for that. It felt great when I ran my first mile without stopping. Now that I ran my first mile I’m nowhere near hitting 2nd mile I can only go up to 1.5 Any tips on how to run after 1st mile and progress up to a 5k is really appreciated! I’m thankful I found your channel. Keep up the good work!

  • Tip for people to help with breathing.

    Note takes a while for it too actually do something.

    Try taking big breaths with your stomach in and out when not running or working out. Not too sure about the science behind it but taking big breaths like this helps increase lung capacity.

  • Within 6 weeks, i have manage to run 30mins for 2.80 miles. Big Thanks to your instruction. I will try to double the duration soon right after I can adapt to the 30mins in the next few weeks. Following up your videos gives me a lot of motivation to keep running ��‍♀️��‍♀️��‍♀️

  • I once forgot that I had promised a friend that we gonna go for a run every evening..n one day I came back late I friend called told me ahh it’s fine we wont do much…yhoooo almost died I threw up couldn’t do anything…mxm was stupid yaz but I learnt a lesson ��������

  • Run for 5 minutes, walk for 1 minute, run for 5 minutes, walk for 1 minute… and so on.
    (Then slowly take less and less breaks)

    Run a comfortable speed (a speed where you can have a conversation and not be out of breath)

    Listen to this guy.. you won’t be able to run a mile in less than 24 hours if you’re struggling now.

    Also don’t drink sugary drinks on the day of the run! And before you go for your run don’t eat a massive breakfast and don’t forget to go the toilet..

  • I watched this video yesterday and used the breathing technique tonight while doing my run.

    Holy crap!

    I feel like I haven’t been breathing correctly my whole life lol I am very new to running and this is a total game changer.

  • I just had my first race last week, it was 1 mile, the rest are 2 miles.. My coach says we shouldnt walk at all so we dont get in the habit, i just need to figure out how to last without DYING lol

  • I am confused she said walk 3/4 then jog 1/4 then she said “then you go again” at 2:35 but I thought the 3/4 walk plus1/4 jog completes the 4 laps so why would u do it again after the jog???

  • Here I am, watching this video while sitting on the couch and eating chips, 2 days before having to run a mile and a half at school, how fun!

  • we run a mile every Friday but most people finish before me (I finish around 8 minutes) I want to get to seven also this one kid finishes first and he always uses it against people

  • Idk why I’m watching this I’ve been running 5 3-mile runs weekly for the past 3 years

    well, and meanwhile my brother just goes on a 16 mile run

  • Literally I decided one day I wnat to do a run. Then somehow I ended up at a mile (I’m barley to not even at ALL physically fit)

    And it’s not that bad. It’s mostly your mindset. Cause my lungs were internally bleeding after like.3 miles but ya know idgaf ����

    Kept going. Then did it.

  • I just want to thank you for your schedule. It got me finally into running.
    And its much more fun for me then bicycle, that i did mostly before.
    Im in week 6 now and looking forward the to run without the walk parts.
    In my erlier attempts i overdid it in the beginning and my sinews hurt for weeks. Your schedules worked just fine.
    Sorry if something doesnt sound wright. eng is not my first language.
    Greetings from Germany

  • buh i wish i heard this months ago when i started. i wasn’t careful enough running after being a couch potato for like 3-4 years and pulled my mcl in my left leg, it left me limping for a few weeks. it’s been several months since then and i’m all fine now, can do squats and everything but i’ve noticed some pain when there’s pressure on my knees when my shins and thighs are parallel to each other, like when crouching down. can you offer me some techniques to rehab any residual damage?

  • Hey Coach,
    This truly may sound like a silly question however just for clarification, as a beginner and having a endomorph frame, do you recommend this running daily or every other day?

  • I think 30 min/mile is like super slow walk, or a fast crawl speed. There should be a 1 mile crawl tournament, that would actually be quite cool to watch.

  • hey can i ask u guys something? i live in the middle of a city, where there is a lot of polution around me. is it ok?? cause u know, when we are run we take inhale a lot than usual. sry for my bad english

  • So the last Time I ran a mile it took me 12 minutes and I need to get it down to 8 minutes or less in 3 weeks any tips

    Welcome for criticism

  • When I started running I didn’t need to learn how to breathe cuz we use similar technique in metal vocals,we push with the diaphragm so while running I was breathing using my diaphragm

  • For some reason running anything over 400m is hard for me. I can sprint well, it’s just trying to steady my pace while jogging and also keeping it up

  • My problem is more so with tightness of my calves. It’s like a can feel my muscle fibers locking up to the point where I have to stop and walk. This is the main reason why I can’t run without stopping

  • Here after my first time running a mile for my first day of dance practice, I have to do it again tomorrow and the next day, then when school starts…everyday.

  • The FitnessGram™ Pacer Test is a multistage aerobic capacity test that progressively gets more difficult as it continues. The 20 meter pacer test will begin in 30 seconds. Line up at the start. The running speed starts slowly, but gets faster each minute after you hear this signal. Ding A single lap should be completed each time you hear this sound. Ding Remember to run in a straight line, and run as long as possible. The second time you fail to complete a lap before the sound, your test is over. The test will begin on the word start. On your mark, get ready, ding

  • I’m not tired… but my legs are giving out on me due to shin splints �� I have good shoes. I remember 7 years ago when I use to do half marathons I experienced shin splints when I first started training but I forgot how bad they feel lol I’m not use to it anymore

  • Hi Scooby, I have my marathon (42km) on 21st Jan. I have run 18km, 24km and 28km during last three weeks. I originally planned to go for a longer 30-35km run this saturday (13th Jan). But I wanted to ask you, should I do that, or should I take complete rest, or should I just go for a smaller, say 5-10km this saturday and then just rest. Would much appreciate your response.

  • Can someone pls tell me why running on a treadmill I can breathe fine but when I run outside I can’t breathe within the first 3 minutes? What am I doin wronggg

  • Using the stretching techniques from that video by Coach Brian also helps tremendously. This common sense running tips helped me ensure I was conditioning properly as a fairly new runner. I started sprinting first and now I’m incorporating slower runs as a switch up. My sprints started at 4.5 mph now I’m up to 7.6. The endurance and tracked progress is celebratory. That in itself is a high.

  • I recently heard it’s good to this as the weights burn sugars and energy and by the time you’re moving on to cardio you’ll be burning fat for energy. Can’t vouch for this yet as I’ve only been doing it for a few weeks.

  • I was in track so idk if this is for everyone… when your chest starts to feel tight while breathing power through it and I promise your endorphins and adrenaline kick in and you’ll be able to breathe much easier.. walking is fine too but if you’re trying to build endurance try to power through it.Don’t force yourself though if you know you can’t don’t!

  • I only stop running to take photo’s…. shame my #Garmin can’t take pictures when I run…
    (saves me from stopping)! #Garmin #NotetoGarmin🙂

  • I grew up with asthma and just always assumed my breathing would never get better. I pushed through and run a least once a week. I can run 2-3 miles without slowing down, but my breathing has rarely gotten any better after a few years running. Is it bad to just keep going? Can people with asthma run and breathe “properly”?

  • I ran 35 minutes but I had to pause in between just to walk Catch my Breath but I still kept pushing about time I stop running it was like 37 minutes and it very important to learn and know how to breathe and good minutes running form because if you are not use to running 30 minutes what my distance coach said start by doing 15 or 20 minutes runs and add on 5 minutes each week if you are not hurting

  • If your jogging speed is 4.5 to 5.5 mph and can’t maintain much more it’s better for your joints to walk fast and around 4.5 to 5.5 mph walking is still as efficient as running.

  • is there any way I can do this without the low impact cardio? would it be inadvisable to just…run on that third day too? i am in my mid-20s, no joint problems, not overweight. asking because I want to try this, though my small, local, independently owned gym is closing, and i’ll be losing access to a bike/elliptical machine, and I really don’t want to sign up for planet fitness…swimming is out of the question too, as i cannot currently afford the fancy fitness club that only has memberships over $100 a month…

  • i used to suck at my pe school miles cause i have idiopathic toe walking. my calves are always sore so i used to just cry so much during the mile. not sure why im watching this but yeahhhhh

  • I had to run a 800 today and I told my coach I’m not ready for it so I didn’t run 2 laps around I got tired after 400 meters and had to stop. I even tried the breathing techniques and my head was spinning I got dizzy and felt like I was bout to pass out so I had to stop.

  • Conversation pace never worked for me. I normally run at 10:00 pace about for 4-6 miles, but if I try talking, I have to back off to around 10:45 to 11:00 pace. My heart rate is always high when I run:/.

  • The only problem is that I have severe asthma. I can run a mile but I would have an asthma attack. I did run a mile a year ago next thing I know is that I’m in an ambulance and that’s scary

  • Please can you give us some advice for running indoors? In particular, running to the toilet because sometimes I only just make it in time.

  • solid advice! dont forget to stretch!! prob the most important thing new runners always skip. dont blame me if u have shin pain later lol 😉

  • I think there’s three big factors when it comes to running number one you have to condition your body your legs are going to be sore at first but the more you do it the easier it gets number two you have to condition your cardio you will run out of breath you will get tired but again it gets easier and finally number three you need to condition your mind it is very easy to tell yourself you can’t do it but the truth is once you realize it’s mind over body you can break through all sorts of walls and accomplish all sorts of things. Great video and great motivational tips

  • How to not get tired of running a mile: run everyday. I used to have to take a break at 3 min. Then 5 min. And then a mile. I ran 1.5 miles & only took a one min break. This all happened in less then a week. I ran everyday.

  • Just ran my first mile this morning after 3 build ups. The first try I could only run a block and a half before i had to stop. My calf’s hurt so much for days but that pain never came back after my 2nd run or 3rd. Lets see how far I can take this!

  • I’ve been training for 6-8 weeks at 50% incline and 50% resistance on the elliptical for an hour 3 days a week. Usually burn around 600-800 calories a go. Just started actually running the mile. My original mile before training was 8:45, but now, after training, I can run a 6:25. Still have a ways to go, but will continue to go strong. If you have weak knees/ankles or just don’t want to hurt horrendously after training, use the elliptical. It takes 80% of the soreness away. It allows way more control in resistance so you can fine tune the building up of your cardiovascular system.

  • thanks for your sharing…i run 30-45 mnt on saturday and sunday…but i confused between running or jogging…my speed only 5,8 5,9 minutes/km…is it jogging..or running? but… i feel comfort at that speed… my goals only to keep healthy… not to join marathon…or any running race…

  • so when I jog and walk in intervals up to 15 minutes, is 15 minutes of jogging in total or does this include the walking intervals? Silly question, I know, but…

  • i still remember watching this video 4 years ago, at that time i have never been jogging for a 20 minutes, my top jogging was 5-7,minutes now i have completed 556 KM of jogging and i have the ability to jog for 30 minutes, after watching this video and using this program, a big thank to you for this video, i really appreciate your work & you efforts, thank you.

  • I have to run a mile at practice tomorrow in 10 minutes. I’m a little fat and I definitely can’t do it. I’m so scared to get in trouble. I timed myself and it takes me at least 12 minutes.

  • The only thing that bothers me in running is my legs. They like noodles they keep on wiggling around and not focusing and they usually hurt in the end����

  • Dear scooby and fellow viewers, * this is my experience**

    I tried this program but hit a plateau around 1.5 minutes on and 1 minute walk (my variation). so a suggested less aggressive variation would be moving 15 seconds from walk to run. So after the 1 minute walk + 1 minute run next would be 1.25 minutes run and.75 minutes walk. then 1.5 minutes run and.5 minute walk. Also not sure if 18 weeks is sufficient when combined with bodybuilding using Calisthenics. I found that I was rapidly progressing with my pullups using (scooby1961’s video) but not running. Note both programs were started on the exact same day.

  • Thanks for the video and for the motivation! I will start your program tomorrow (I already got me some running shoes) and I will report my achievements and failures on my weekly vlog. I really needed to get that extra motivation, because I don’t like running that much but I’m traveling a lot, so it is kinda the only option. My goal is to run a Marathon within a year. I will let you know how it turns out. But I will highly recommend your work no matter what. Thanks again and wish me strength 😉

  • Thank you very much for this. I am starting out running. how many times per week should I be doing each of the 6 week to 30min runs. I did the 1st one today. 7 x 3mins run/1min walk. Should I do this more times this week?

  • very helpful video scoob. Been watching your stuff for years. Just getting back into running myself as my cardio is non existant at this juncture. Managed to run (jogging in places and stopped a couple times) 3 miles the other day. Will keep progressing.

  • Yo Elliott, how you been? I have question for you. My girl friend is 54 and I’m 49. She wants burn fat and tone up. She had ac-section when she had her kids. She has just passed menopause. As for myself, I want to burn and bulk up a bit. I ride to keep fat down. I love to ride and I’m trying to get her back on the saddle as well. Any advice you can offer would be greatly appreciated brother, thanks.

  • Uh does this mean i breath wrong everyday of my life? I inhale through my nose and exhale through my nose, that’s my 24/7 style of breathing…

  • Hopefully this video will help me with my next run. Every single time, I was the last girl to finish the mile test with double the time of other runners. I would love to be able to run my usual route in half the time it normally takes. I think I run too fast for too long and tire myself out until I can barely move my legs. The jogging in place exercise looks like it will help with stamina. Thanks!

  • If I can run about 12 miles right now do you think I could build up for a full marathon in two months? Or would I be risking injury trying to do that?

  • Okay Scooby…I have a 1/2 (I didn’t know how far it was when commiting)a marathon I have commited to…in Janurary, the Tinkerbell Marathon. I have never ran in my life…..I have all kinds of doubters and plenty of odds are stacked against me… I’m really motivated to do this!! I’m using your training program to guide me and I will post when I’m successful on here and on your facebook channel. Thanks =)

  • Thank you! I love the video!! I’m coming back to running after having foot tendon surgery a year ago. Do you have any recommendations on how to safely get started running again if you’ve been working (through PT) on plantar fasciitis/achilles pain?

  • hello Scooby. I got in shape learning from you videos, after a 6/5 vertebra fusion (neck fuse). I m in top shape thanks to you positive motivation.many thanks

  • This really works we did a similar workout in USAF BMT and it got alot of out of shape people back in shape real quick. That and a little motivation from the Military Training Instructors.

  • Just do what he said but maybe pick up the pace a bit I understand having to 1.5 miles in a short amount of time (I need to be able to do it in nine minutes). So just do this workout but more pumped up I guess is the word. And good luck on getting to your goal.:D

  • I started jogging 20 minutes with a 60s break in the middle of those 20 minutes. But I never did cardio before in my life. Now it did hurt a little, but the pain is almost gone the day after. Should I just continue with what I am doing right now while building it up, or am I building my program up too fast?

  • Hey Scooby I have just had hernia repair surgery. I cannot weight lift or do any strenuous cardio how do I maintain my muscle mass without further injury?

  • Should’v watched this sooner. Started running after a half year long break, and got a shin splint. Managed to run only for two weeks. It’s been a week now and my legs still hurt when I try to run. What should I do?

  • I personally love to make cardio circuits that challenge the body’s endurance and make you sweat like crazy and breath heavily. (good!) I think that doing intense cardio every other day will make you better at sports and running.

  • I don’t believe running for a long time is good. No animal does this, they run in bursts. I have heard long distance nonstop cardio actually makes your heart smaller.

  • week 1
    walk 3/4 lap
    jog 1/4 lap

    week 2
    walk 1/2 lap
    jog 1/2 lap

    week 3
    walk 1/4 lap
    jog 3/4 lap

    week 4

    & remember Jesus loves you (so do i) ������

  • Are you running at the Kezar Stadium? If so is it open to the public (even now)? I’ve been wondering where I could find a proper place to run in SF (san the hills!). Thanks!

  • Are all tracks the same 9 lanes and is it true 4 times around will give you a mile? Also, what are 200 meter sprints? Thank you ��


  • I think I can run 3 miles without stopping at around 9:00 pace? (Without walking) Not good, I know. My best mile is 6:30 and I’m a 14 year old girl. I want to run a half marathon in…20 days I believe? I haven’t told my parents yet. I’ve run/walked it before but never done an official race because my parents thought I couldn’t lmao. (I got pissed, next day I went out and proved them wrong ��) they said they’ll let me this year, but I want to at least get a decentish time. (You have to have sub 3 hour pace or they’ll kick you out) I’m certain I can do this, but I’d like to be a good portion away from that cut off. Any tips? I believe my main problem is the small amount of will power I have, it’s like overtime I’ve developed a bad habit of barely trying, or being, idek, scared to push myself. Idk why. Ik a 10 minute pace is around a 2:15 I think? Honestly I’d be happy with that. Anyone know how I can maintain this for 13 miles without mentally dying lmao?

  • Hi Scooby, I want to be able to run 1.5 miles in under 12 minutes. But running for me is hard because I never tried in P.E. But i’m 17 so I should be able to run fast because i’m young or so I’ve heard. But how do I reach that? And on a treadmill and off the treadmill?

  • when i first started i could only run a block or so then have to walk for rest. Its best to run twice a week or even once or you’ll get shin splints or other chronic injuries. About 2 or 3 months later you’ll eventually be able to run slow to “catch your breath” and therefore keep running 20mins straight or longer. I like running the best though, shame i can only run 3 times per week, to avoid injury

  • LOL! You are too funny! I have a workout plan for you though. Dont over reach, its you against you nobody else is in this contest. If you can run for 2 minutes now, aim for 3 minutes next week and 4 minutes the week after that baby steps, just make progress and you will get up to 30 minutes eventually.

  • Perhaps I wasnt clear though, run it as if it was a 10k race (6 miles) so the goal is to minimize your total time. Only a newbie racer will go 100% out of the starting block because you know that that will burn you out and give you a lousy overall time. You choose the fastest pace you know you can maintain for the full 6 miles. That is what I mean by running as fast as you can.

  • It is better become a member of a long distance atletic club. They have special training groups for people who are beginners or want to run a marathon. It is easier and more fun in a group.

  • I’m going to do this program starting today. Only thing my days to win are Friday Saturday Sunday Monday so, Friday and Monday are my run day and Saturday and Sunday swimming perfect for the desert heat thanks scoob I will keep you posted

  • I need this because I have a mile run test today in PE!
    I really want to beat my time in my last mile run which was 13:07 and I am trying to get to 11 or 12

  • I never miss a run. Daily basis. Now I can run for 45 minutes non stop. took me 9 weeks to do that. Although I didnt quit smoking yet. However I feel healthier. Iam sure if I dont smoke I would do better.

  • You remind me of My Brother that died in the ARMY, he always tried running with me, and you even looklike him:'( but, imma Subscribe!! keep it up!!

  • im tring to get redy to a full marathon i got a littel bit more then 7 mounth. your program is half marathon. do you have any program form half marathon to full marathon?

  • Loved the vid! Question, when am I supposed to do the workouts? Week 0? Where do the workouts fit into the schedule you made towards the end of the vid? Would love a response as I am looking to try this workout plan out.

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  • Nate, can these three workouts be done on the same day, or should we progress to through them? For example, I did the first 2 today, next week I would like to do all three starting with the first week. I would rest for ten minutes between exercise 2 and 3.

  • hey, if anyone else wants to discover best marathon plan try Sarparder Running Expert Starter (should be on google have a look)? i’ve heard some unbelievable things about it and my buddy got great results with it.

  • Hey scooby I just started cardio, and I find it really hard running even one mile the problems not my stamina but my legs. I frequently get shin splints people say its my footing and that I need work on it, could you give some advice on that topic.?

  • Stretch and rollout before, pace yourself, and stretch and rollout after, you’ll be perfectly fine. I just ran my first mile on a treadmill and do this. I am typing this 45 minutes after running it and I’m not really that sore. Ran it in 9 minutes. I paced myself because I didn’t know how tired I would get

  • I’ve been finding your videos very helpful, thank you. I’m a beginning runner, having started again after almost 30 years away from it. I’ve already gotten to my first goal (a sub-30 minute 5k), am confident that your coaching videos will help get me to the next goal of a sub-25 minute 5k. I do, however, have a question. In several of your videos you’ve given exercises intended for hills. Can you recommend substitutes for those of us who can’t access hills readily? My closest hills are 25-30 miles away, and the don’t amount to much. It seems like stairs or stadium steps would ratchet up the intensity over hills, and would have different mechanics, but would that work?

  • I found that it was a lot easier for me to sprint up a hill and walk down to get some sort of endurance in me. Sometimes I didn’t have time for a long run and a set of hard sprints got me tired quickly…. but saying all that I think that longer runs are much better and get you fitter. Sprinting is just an alternative that maybe young and busy people can try.

  • Nate, a quick question: Is there a metric that will predict what a person’s best possible time in a given distance will be? I’m a 66 yo SWM (Short weighty male) who’s gone from a 17:50-mile walking pace for a 5K to a 10:22 mile in 70 days and since I am setting a new PR almost daily, I’m wondering just what I can realistically expect of myself. Training for a 5K run in Dallas on Thanksgiving. My original goal of a 39 min. 5K is about to be toast and I want to know what I can do. Hence, the question about the predictive metric. By the way, in that 70 days, my doctor has taken me off all diabetes meds and titrated downward my BP meds. Healthy feels gooooooood!

  • Can this workouts be used to better my 5k time?? I already run more than 30 minutes no stop. And how many times a week should I do it? Do I alternate or do both on the same day?? Thanks for the help ���� and the awesome videos. Trying to reach my new year’s resolutions ����

  • I’m a beginner runner training for my first 14k marathon, thanks so much for this! Just hoping for some clarification, would I do the first two workouts first and then some weeks later progress to the third workout the program? Or would I be combining them all together to do on the same day?

  • Very good video for people who wants to start running longer time. Although I do not need it it was pleasant whatch the background, overall the Golden Gate. I love SF.

  • Thank you so much for this video! I applied tip #3 last Sunday and it made possible my best race experience (half marathon + fastest time yet + top 30 on scoreboard), up to date!! Thank you so much!

    These tips truly work!! ❤

  • i keep hearing the advice not to run too fast but i’m already going so so slowly. if i’m jogging at all instead of walking, i’m not at conversation pace whatsoever ☹️

  • I think that my family is cheering me on at the end of a tunnel and it keeps me going maybe even a little faster than I run because them cheering me on

  • I was told always in the noise out the noise don’t open your mouth, once in the noise out the mouth started the hell with it gasping has begun?
    What about head placement? ( angle wise)
    really great info thanks, the leg thing can’t believe never heard of but I like!!!

  • You guys, these are some tips from someone who cut their mile 2 minutes in 1 try:

    Practice jogging for a straight 5 min, this will help you find a good pace you can maintain for a while. Practice 5 minute jogs!!

    Try keeping that pace for the 1st 2 laps on your mile. Slow down if needed on the third lap, and really push yourself to the end on the last lap

    Hope this works! I am a really bad runner and i cut my 13 minute mile to 11 minutes. Im still working at it!!

  • I’m a walker trying to convert my body to a runner, but I don’t really have a way to time myself while running. How do most people do this? I think I end up alternating between very short sprints and very long walks.

  • Check out this amazing T360 LED lighting Vest for nighttime running

  • Welp, watched this vid last night nothing really helped ran the class mile today at the community track for 8th grade and it didn’t go well I got 9 minutes and was thr last to finish in my class everyone else was done and walking back to the school while I was running hope you guys have better luck

  • in my school we run the mile two times a month and if we start to walk instead of running during the mile we get a 0 and i get hella cramps��

  • I find myself running 3K in one go and my aim is 5K next, the problem is that my legs and give out on me whenever I try to exceed 3K.

  • Bruh, I’m struggling to do 2.25 miles, I should probably find something else because I don’t think you’re supposed to be doing half way stuff at the same time as 1 mile left stuff

  • I can run super fast but I can’t do it for very long because I get a sharp pain in my side,multiple ppl told me to breath through my nose not my mouth

  • I just started running today, I couldn’t run more than 200mts ��.

    And i thought this vdo could help sandy its for 1mile running ppl..

  • MY meathead brother makes cracks about pro cycling and he barely does any cardio, i told um he wouldn’t even be able to do 10 miles on a bike before he was in hell lol.
    I’m 240 and can walk about 10 miles but i still end up with blisters and pain, i need better shoes

  • So I am really out of shape, and a couple days ago I decided to do something about it and began running 6 kilometres a day whith little to no acitivty before and im not quite sure if im doing it right? Tbh I was really suprised the first time I ran more than a kilometre.