Run a Mile Without Stopping

Fitness & HealthIntermediateOutdoor

90 minutes

5 steps

·Intermediate

After 90 min: Build cardio endurance and complete a full mile at conversational pace

What you need

running shoestimer

The 90-Minute Plan

Dynamic Warm-Up0–15 min

Walk briskly for 5 min. Do leg swings, arm circles, high knees. Raise your heart rate gradually.

Easy Jog Start15–35 min

Start jogging at an easy pace—one where you can speak in full sentences. Maintain this for 0.5 miles.

Steady State35–55 min

Continue at conversational pace. Don't speed up. Focus on landing softly, steady breathing, relaxed shoulders.

Final Push55–75 min

You're near the 1-mile mark. Keep your pace steady. Don't sprint. You've got this.

Cool Down Walk75–90 min

Walk for 5 minutes at an easy pace. Hydrate. Stretch your hamstrings, quads, and calves for 5 minutes.

Pro Tip

It's normal to need walk breaks early on. Use a couch-to-5k app that incorporates walking.

90 min·5 steps

After 90 min: Complete a 5K (3.1 miles) and finish strong

5,100

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90 min·5 steps

After 90 min: You'll comfortably run for 30 minutes continuously while reducing injury risk.

10,100

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90 min·5 steps

After 90 min: Increase grip strength for better deadlifts and daily function

2,900

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90 min·5 steps

After 90 min: Hold a 2-minute plank and build a strong, injury-resistant core

6,700

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