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Beginner's Guide to Running Your First 2 Miles
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Whether your motivation is to lose weight, gain energy, improve your health, or all of the above, you have made a great decision in getting off the couch and into your running shoes.

 

The key to beginning a running program is to start off slow. This 8-week beginner’s training program offered by Runner’s World is a simple, progressive program that begins with more walking than running, and gradually evolves into more running than walking. It is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace.

 

 

 

Week 1

 

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Run and walk

 

Run 1 min. Walk 2 min. Repeat 10x

Walk

 

Walk easy 30 min

Run and walk

 

Run 1 min. Walk 2 min. Repeat 10x

Walk

 

Walk easy 30 min

Run and walk

 

Run 1 min. Walk 2 min. Repeat 10x

Run and walk

 

Run 1 min. Walk 2 min. Repeat 10x

Rest

 

 

 

Week 2

 

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Run and walk

 

Run 2 min. Walk 1 min. Repeat 10x

Walk

 

Walk easy 30 min

Run and walk

 

Run 3 min. Walk 1 min. Repeat 7x

Run 2 min

Walk

 

Walk easy 30 min

Run and walk

 

Run 4 min. Walk 1 min. Repeat 6x

Run and walk

 

Run 4 min. Walk 1 min. Repeat 6x

Rest

 

 

 

 

 

Week 3

 

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Run and walk

 

Run 5 min. Walk 1 min. Repeat 5x

Walk

 

Walk easy 30 min

Run and walk

 

Run 5 min. Walk 1 min. Repeat 5x

Walk

 

Walk easy 30 min

Run and walk

 

Run 6 min. Walk 1 min. Repeat 4x

Run 2 min

Run and walk

 

Run 6 min. Walk 1 min. Repeat 4x

Run 2 min

Rest

 

 

 

Week 4

 

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Run and walk

 

Run 8 min. Walk 1 min. Repeat 3x

Run 3 min

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