S- My goal is to decrease my mile by one minute.

M- To record my time, I will use my phone or a stop watch to see how long it takes me to run a
mile.

A- I will start out getting into the habit of pacing myself through the mile. Also, running a
quarter and half mile to see what my time is and how much I am progressing.

R- I want to achieve this goal because it will be good for my health if I am being active five
times a week. Also, if I can achieve the mile in under 7:30 it will be an accomplishment that I
will feel good about because I put the effort into it.

T- In the six weeks of trying to improve my mile time, I will try to keep decreasing 10-15 every
week so that in the sixth week I can get under 7:30.

Plan for Success

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week Run a Run a Pace myself Run a quarter Run a quarter

1 quarter mile quarter mile into running a mile in 1:50 mile in 1:45-
in 1:50-2:00 in 1:50- quarter mile 1:50 Day off Day off
2:00 in 1:50
Week Run a half Run a half Run a half Run a half Run a half
2 mile in mile in mile in under mile in under mile in under
under 4 under 4 4 minutes 3:40 3:40 Day off Day off
minutes minutes

Week Jog a mile Jog a mile a Jog a mile Jog a mile Jog a mile
3 to see how second time twice in one twice in one three times in
long the day day one day Day off Day off
mile is, so I
can pace
myself
Week Run a mile Run a mile Run a mile in Run a mile Run a mile in
4 in under in under under 8:10 twice in one 8 minutes
8:20 8:20 day in under Day off Day off
8:20

Week Run a mile Run a mile Run a mile in Run twice in Run the mile
5 in 7:50 and in 7:50 and under 7:40 one day in in 7:30
cool down cool down under 7:40 Day off Day off
for 30 for 30
minutes minute until
until the the next run
next run
Week Run a mile Run a mile Run mile at Run mile at Run a mile as
6 in 7:20 in 7:20 and least one least one fast as I can
take a 2- minute under minute under and at least Day off Day off
hour break my original my original get 7:22
until next time, which is time, which is
run. 8:22 8:22

Challenges: If after the 3rd week my progress is not enough, I will have to push myself to a
higher limit to achieve my goal. I may have to run at a faster pace to achieve my goal. If I push
myself I can get the reward I want.

Reward: After I achieve my goal, I will go hang out with my friends and tell them my
accomplishment. Also, my parents will take me out to dinner.