If a mile a day is going to work for you you have to be creative. It’s fun to think of different ways in which you can run your mile. I have planned your week for you in this post. 7 different miles in 7 days. I would be really keen to know how you get on. Any more suggestions then please let me know.
Choose a mile route you have never done before. Time it and measure it using your smart phone. Enjoy exploring and making it as different as you can to the ones you have done previously. Take foot paths and turnings that you have thought about taking but never had. Run for 2 minutes and have a 30 second break in between. If you go over the mile then don’t worry, it’s fine. Make it as close to the mile as you can.
Do the same route as day 1 but in reverse. You don’t need to measure it this time as you know it’s a mile. Try to beat your time from day 1. Run all the way or do some faster sections. Use landmarks such as lamp posts or parked cars in the distance to accelerate to.
Drive to a hill in your local area and park near by. Jog to the foot of the hill put don’t include this distance in the mile. This hill is going to be your playground for the next 15 minutes (or less). Run to the top of the hill without stopping. Don’t look at the top but concentrate on your feet moving, imagine someone at the top with a rope pulling you up. There is no rush but you mustn’t stop. Use the down hill as your cool down. You can walk if you want but you’ll probably find the feeling of free fall with gravity is enough. Lean forward a bit and you will get down with little effort. Feels like flying!
Pack your running gear into a ruck sack and head for a nearby city. I live about 30 minutes by train from the centre of London so perfect for this. Go to a hotel and use their toilets to change into your sports gear. Head out and run for a mile through the streets. You may want to do some planning in advance using something like mapmyrun online. Choose your time wisely. I find early evening best when commuters have started their journey.
Go back to the day one route and do some high intensity interval training. The pattern below works for me and gets my heart pounding and breath shortening no trouble.
2 min warm up – slow jog
20 sec very fast
20 sec cool down – walk
20 sec very fast
Repeat until you have completed your mile. Structuring in this way in some ways is more satisfying than the ‘random’ approach.
Find a local park to run in. Often our parks especially in the UK are underused and are associated with childhood. Some of these parks are beautiful and have good car parks. Drive to one and enjoy the change of scenery. Even better cycle to one and you’ve done a bit of cross training as well. Using the park map will tell you the best parts , maybe a lake or a stream or a secret woodland garden. You could have a look online before hand.
This is treat day. Run to a pub about a mile away and have a drink. Enjoy yourself – have a few and be merry. Walk back if you want to. Take a change of clothing in a ruck sack if you want to make a night of it. Combine this day with a meal out with friends – take your friends on the run with you.
Why not make tomorrow your day 1? Of course you don’t need to run the days in the order suggested! The whole idea of this habit is to find what works for you.