Steps to Break Through the Half-Mile Wall

Slow down more than feels reasonable
Run at a pace where you can speak full sentences without strain.

Stop chasing distance; train for time
Aim for 10–15 minutes of continuous forward motion, not a mile.

Use run–walk before fatigue spikes
Insert short walk breaks early and intentionally; don’t wait until you’re desperate.

Shorten the walk breaks over time
Keep total time the same while gradually reducing walking.

Run often, but keep most runs easy
3–4 runs per week; resist turning every run into a test.

Add basic strength work twice per week
Squats/sit-to-stands, step-ups, calf raises, core.

Learn to recognize stable discomfort vs. escalation
Stay where effort plateaus; back off when urgency rises.

Progress one variable at a time
Increase time or reduce walking—never both at once.