Four-Week Beginner Training Program to Run 1.6 Kilometers

How to Get Started and Learn to Run with this Run/Walk Plan

Couple running for exercise
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This four-week training program is designed for total beginner run/walkers who want to build up to continuously running 1.6 kilometers (1600 meters), which is the equivalent of about 1 mile. If you use the metric system to measure your distances, this is a good program for you.

This program is a run/walk to continuous running program. Each week, you'll make a slight increase to your running distance and a decrease in your walking distance.

By the end of four weeks, you'll be able to run 1600m without stopping.

If you're a beginner, but you're looking for something a little more challenging, try either the 8-Week Plan to 30 minutes continuous running or the program to ​​train for your first 5K

Before you get started, check out this Absolute Beginners' Guide to Running, to learn some of the basics about running, such as proper running form, what to wear, and how to breathe.​

Notes about the Training Schedule

For measuring purposes, it's best to do these workouts on a track, which is usually 400 meters (400m). Each workout will have the track equivalent, so you know how far you should be running and walking.

You should start each run with a 5-10 minute warm-up walk. Finish up with a 5-10 minute cool-down walk.​

You don't have to do your runs on specific days; however, you should try not to run two days in a row. It's better to take a rest day or do cross-training on the days in between runs as your body is adapting to the training.

Cross-training can be walking, biking, swimming, or any other activity (other than running) that you enjoy.

If you find that the program progresses too quickly for you, you can repeat a week before moving on to the next week.

Week 1:

Day 1: Run 100m, walk 300m – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3: Run 100m, walk 300m  – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 100m, walk 300m – repeat 4 times (Track equivalent: Run 1/4 of a lap, walk 3/4 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest

Week 2:

Day 1: Run 200m, walk 200m – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3: Run 200m, walk 200m – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 200m, walk 200m – repeat 4 times (Track equivalent: Run 1/2 a lap, walk 1/2 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest

Week 3:

Day 1: Run 300m, walk 100m – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 2: Rest or cross-train
Day 3:  Run 300m, walk 100m – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 4: Rest
Day 5: Run 300m, walk 100m  – repeat 4 times (Track equivalent: Run 3/4 a lap, walk 1/4 of a lap – repeat 4 times)
Day 6: Rest or cross-train
Day 7: Rest

Week 4:

Day 1: Run 1600m  (Track equivalent: 4 laps = 1600m or 1.6K)
Day 2: Rest or cross-train
Day 3: Run 1600m  (Track equivalent: 4 laps = 1600m or 1.6K)
Day 4: Rest
Day 5: Run 1600m  (Track equivalent: 4 laps = 1600m or 1.6K)
Day 6: Rest or cross-train
Day 7: Rest

Ready for your next challenge?  Try this beginner 5K training schedule to train for a 5K race. But you may want to start with these ​tips for running a mile without stopping.

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