Note the time it took to run your first mile. Keep exercising three/four times a week, building duration by a couple of minutes each time. Work at a comfortable effort, mixing jogging and walking as you need to. Every four weeks, time yourself on the same route to see your progress. For more details advice, visit our First Miles hub at runnersworld. co.uk/ Firstmiles. To share your story, seek support or share the programme with someone else, join the movement by posting on Twitter or Instagram using the hashtag #rwmyfirstmile.