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Beginner Training Program to Run Two Miles

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Updated May 29, 2014

Female runner running down urban street.
Betsie Van Der Meer/Taxi/Getty Images

This four-week training program is designed for beginner run/walkers who want to build up to running two miles. This training schedule (see below) is a run/walk to continuous running program. Each week, you'll make a slight increase to your running distance and a decrease in your walking distance. After four weeks, you'll be able to run two miles without walking breaks.

If you're totally new to running, check out this Absolute Beginners' Guide to Running , to learn some of the basics about running.

To start this training program, you should have either completed the 4 Weeks to 1 Mile program or you can run a 1/2 mile comfortably.

f you'd like to receive weekly emails to go along with this training program, you can sign up here: Four Weeks to Run Two Miles E-Course

Note about the training schedules:

For measuring purposes, try to do these workouts on a track, which is usually 400 meters, or about 1/4 of a mile. Each workout will have the track equivalent, so you know how far you should be running and walking. You could also do the workouts on a treadmill.

You should start each run with a 5-10 minute warm-up walk. Finish up with a 5-10 minute cool down walk. During your walk intervals, make sure you're walking briskly and still using good running form.

You don't have to do your runs on specific days; however, you should try not to run two days in a row. Either take a complete rest day or do cross-training on the days in between runs. Cross-training can be biking, yoga, swimming, or any other activity (other than running) that you enjoy.

If you find that this training program is progressing too quickly for you, you can stay on a week and repeat the workouts before moving on to the next week.

Week 1:

Day 1: Run 1/2 mile, walk 1/2 mile – repeat 2 times (Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times)
Day 2: Rest or cross-train
Day 3: Run 1/2 mile, walk 1/2 mile – repeat 2 times (Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times)
Day 4: Rest
Day 5: Run 1/2 mile, walk 1/2 mile – repeat 2 times (Track equivalent: Run 2 laps, walk 2 laps – repeat 2 times)
Day 6: Rest or cross-train
Day 7: Rest

Week 2:

Day 1: Run 3/4 mile, walk 1/4 mile – repeat 2 times (Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)
Day 2: Rest or cross-train
Day 3: Run 3/4 mile, walk 1/4 mile – repeat 2 times (Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)
Day 4: Rest
Day 5: Run 3/4 mile, walk 1/4 mile – repeat 2 times (Track equivalent: Run 3 laps, walk 1 lap – repeat 2 times)
Day 6: Rest or cross-train
Day 7: Rest

Week 3:

Day 1: Run 1 mile, walk 1/4 mile, run 3/4 mile (Track equivalent: Run 4 laps, walk 1 lap, run 3 laps)
Day 2: Rest or cross-train
Day 3: Run 1 mile, walk 1/4 mile, run 3/4 mile (Track equivalent: Run 4 laps, walk 1 lap, run 3 laps)
Day 4: Rest
Day 5: Run 1 1/4 mile, walk 1/4 mile, run 1/2 mile (Track equivalent: Run 5 laps, walk 1 lap, run 2 laps)
Day 6: Rest or cross-train
Day 7: Rest

Week 4:

Day 1: Run 1 1/2 miles, walk 1/2 mile (Track equivalent: Run 6 laps, walk 2 laps)
Day 2: Rest or cross-train
Day 3: Run 1 3/4 miles, walk 1/4 mile (Track equivalent: Run 7 laps, walk 1 lap)
Day 4: Rest
Day 5: Run 2 miles (Track equivalent: Run 8 laps)
Day 6: Rest or cross-train
Day 7: Rest

Ready for your next challenge? Try this beginner 5K training schedule.

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