Beginner Running Training: 4 Weeks to 1 Mile

Play a sample clip:

This program is designed for beginner runner or the runner who’s just getting back into running. It starts out slowly towards 1 mile training with mostly walking and gradually increases the intensity until you’re running 1 mile by the end of the program without any breaks. Each week consists of 3 days of training and each day begins with a 5 minute warm-up, followed by the 10 minute workout, and ends with a 5 minute cool-down for a total of 20 minutes each day.

Program Schedule

Available on Multiple devices

iPhone & iPad

The app version of Personal Running Trainer allows you to choose any of the training programs: 1 mile training, 5k, 10k, 1/2 Marathon or Marathon training. It schedules the workouts automatically, summarizes each workout routine and allows you to choose background running music from your own music library or stream internet radio during the workouts. The coaching instructions are voiced-over your music and each day is it’s own unique workout. Best of all, it’s free to try with an in-app purchase option if you like what you hear.

Free Trial Available!

iPod & other MP3 players

The MP3 version of Personal Running Trainer can be played on any MP3 player, including iPods. It comes with background running music that’s matched to the intensity of the workouts. Amazon MP3 offers the program as an album or individual weeks. It is only available as an album on iTunes. The coaching instructions are voiced-over from time to time to let you know when to run, when to change your pace and when to rest.

Android

The app version of Personal Running Trainer allows you to choose any of the training programs: 1 mile training, 5k, 10k, 1/2 Marathon or Marathon. It schedules the workouts automatically, summarizes each workout routine and allows you to choose background running music from your own music library or stream internet radio during the workouts. The coaching instructions are voiced-over your music and each day is it’s own unique workout. Best of all, it’s free to try with an in-app purchase option if you like what you hear.

Free Trial Available!