How long does it take to jog a mile: procedures and program included

How long does it take to jog a mile

How long does it take to jog a mile

The estimated amount of time of an ordinary and healthy person fluctuates between 4.00 and 5.00 min. However, to determine the time you would spend in jogging a mile will surely depend on your age, health state, training, and whether you are just a person who likes to jog or an athlete.

How to jog a mile without getting tired and in short time

To jog a mile, we advise you to follow the following instructional Kinetic description of the performance:

The difference between long distances and medium and short distances jogging or running:

How long does it take to jog a mile

It is important to note that the method of running long distances differs somewhat from the way of running short and medium distances, and these differences can be summarized as follows:

  1. Running all over the foot may be on the heels at the beginning and end of the race to gain speed.
  2. The running step is shorter than the marathon.
  3. Running time is slow.
  4. The knees during jogging is higher than the marathon.
  5. The range of movement of the arm in the marathon is wider than short or medium distances
  6. The breathing process is more regular in running than in the marathon.

Instructional procedures for physical education teachers and trainers:

How long does it take to jog a mile
  • Watch the trainees and ask them to reduce the flying time.
  • Specify the length of the trainees’ step. For the advanced, the length of the step ranges from 135 to 215 cm.
  • Its timing is 175-185 steps per minute.

Remember that step length is more important than timing.

Beginner’s four-week program to jog a mile

How long does it take to jog a mile

This four-week training program is designed for beginners who want to build the ability to run a mile in a maximum time.

The program is purposed to shift gradually from walking to a continuous running program. Every week, you’ll make a slight increase in your running distance and a decrease in walking distance. By the end of the four weeks, you will be able to run for a mile without stopping or excessive tiredness.

For measuring purposes, it is best to do the exercise on a track, which is usually 400 meters, or about 1/4 of a mile.

  • Start each tour with a 5-10-minute relaxation session and end it with a 5-10-minute walk.
  • When you first start, it’s best not to jog two days in a row. Take a day off or do other activities such as walking, biking or swimming.
  • If the pace is tough for you, repeat it a week before moving to the next week. Make the program work for you and adapt it to your needs and abilities.

Week 1

  • Day 1: 1/16 mile run, 3/4 mile walk – repeat 4 times (equivalent track: 1/4 lap run, 3/4 walk of lap – 4 times repeated)
  • Day two: Rest or go for cross-train
  • Day 3: 1/16 mile run, 3/16 walk – repeat 4 times (equivalent track: 1/4 lap run, 3/4 walk of a lap – 4 times repeated)
  • Fourth day: Rest
  • Fifth day: 1/16 mile operation, 3/16 mile walk – repeat 4 times (equivalent track: 1/4 lap run, 3/4 walk of lap – repeat 4 times)
  • Day 6: Rest or by train
  • Day Seven: Rest

Week 2

  • Day 1: Run 1/8 mile, walk 1/8 – repeat 4 times (Equal path: run 1/2 lap, walk 1/2 lap – repeat 4 times)
  • Day two: Rest or cross-train
  • Day 3: Run 1/8 mile, walk 1/8 – repeat 4 times (Equal path: run 1/2 lap, walk 1/2 lap – repeat 4 times)
  • Fourth day: rest
  • The fifth day: run 1/8 mile, walk 1/8 mile – repeat 4 times (equal path: run 1/2 lap, walk 1/2 lap – repeat 4 times)
  • Day 6: Rest or by train
  • Day Seven: Rest

week 3

  • Day 1: Run 3/16 miles, Walk 1/16 miles – repeat 4 times (Equal path: 3/4 lap, walk 1/4 of a lap – repeat 4 times)
  • Day two: Rest or cross-train
  • Day 3: Run 3/16 miles, walk at 1/16 miles – repeat 4 times (equivalent path: run 3/4 lap, walk 1/4 of lap – repeat 4 times)
  • Fourth day: rest
  • Day 5: Play 3/16 miles, Walk 1/16 miles – repeat 4 times (Equal path: Run 3/4 lap, Walk 1/4 of a lap – repeat 4 times)
  • Day 6: Rest or by train
  • Day Seven: Rest

Week 4

  • Day 1: Running for one mile (Equal Path: 4 turns = 1 mile)
  • Day two: Rest or cross-train
  • Day 3: Running for one mile (Equal Path: 4 turns = 1 mile)
  • Fourth day: Rest
  • Day 5: Running for one mile (Equal Path: 4 turns = 1 mile)
  • Day 6: Rest or by cross-train
  • Day Seven: Rest

Leave a Comment

Your email address will not be published. Required fields are marked *