Beginner's Guide to Running Your First 2 Miles
Download PDF
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 |
|
