If you’re a newbie at running or haven’t been out for a run in quite some time, our 4-week beginner training schedule will help you build your stamina and endurance for easy 2 mile runs.
Our program is designed for beginners so don’t worry if you find it hard to run continuously at the moment.
The training schedule below takes a run/walk approach to keep you moving but not at a pace that is too strenuous.
Each week you will feel yourself getting stronger and fitter as you increase your running distance while decreasing your walking distance.
At first, running 2 miles without a walking break may be hard but after 4 weeks, you’ll be running 2 miles with ease without any breaks.
Factors to consider before starting your schedule
It is recommended you try and complete this schedule’s workouts on a track. These usually measure 400 meters or ¼ mile helping you measure your distance run each time.
You can also do these workouts on a treadmill to track the distances or with a phone/GPS device.
Before every run, it is critical that you warm-up first. This should only take 5 to 10 minutes of gentle stretches.
Warming up works up your cardiovascular system by raising your body temperature and providing an increased blood flow to your muscles. It can also reduce muscle soreness and lessen the risk of possible injuries.
After your run, you need to cool-down for about 5 to 10 minutes with a walk.
Finishing with a cool-down after your workout helps your heart rate and blood pressure gradually recover to their pre-exercise state. During these walking intervals, you must make sure you walk briskly with good running form.
There are no specific days on which you have to run. It is advised you don’t run on two continuous days as your muscles will need time to relax.
We recommend you either take a rest day in between these running days or do some cross-training such as swimming, yoga, biking, or strength training. Try and find an exercise you enjoy to keep your stamina improving each day.
Although this is a beginner program, it isn’t easy.
If you find the schedule is moving a little too quickly for your liking, it is fine to stay on one week and repeat the workouts. Once you feel comfortable and confident enough, move on to the next week.
The routine will be hard at first but don’t worry! This is completely normal. Before long, you will find yourself getting stronger and by the end of these 4 weeks, you will be running 2 miles with ease!
Ready to start? Let’s take a look at the schedule below.
4 Week Beginner Training Schedule for Running 2 Miles
Week 1
You may find the first week somewhat challenging but this is normal. Take proper rest and you will come back fighting on every running day!
Day 1: Run 1/2 mile, walk 1/2 mile – repeat twice (On the track: Run 2 laps, walk 2 laps – repeat twice)
Day 2: Rest day or cross-train (walking, swimming, biking, yoga, etc)
Day 3: Run 1/2 mile, walk 1/2 mile – repeat twice (On the trackt: Run 2 laps, walk 2 laps – repeat twice)
Day 4: Rest day
Day 5: Run 1/2 mile, walk 1/2 mile – repeat twice (On the track: Run 2 laps, walk 2 laps – repeat twice)
Day 6: Rest day or cross-train
Day 7: Rest day
Week 2
Congratulations! The first week is done. Let’s smash this second week!
Day 1: Run 3/4 mile, walk 1/4 mile – repeat twice (On the Track: Run 3 laps, walk 1 lap – repeat twice)
Day 2: Rest day or cross-train
Day 3: Run 3/4 mile, walk 1/4 mile – repeat twice (On the track: Run 3 laps, walk 1 lap – repeat twice)
Day 4: Rest day
Day 5: Run 3/4 mile, walk 1/4 mile – repeat twice (On the track: Run 3 laps, walk 1 lap – repeat twice)
Day 6: Rest day or cross-train
Day 7: Rest day
Week 3
You’re halfway through this training program! Remember, if one week is moving a little too quickly for you, don’t be afraid to repeat it. If you’re feeling good, let’s do week 3!
Day 1: Run 1 mile, walk 1/4 mile, run 3/4 mile (On the track: Run 4 laps, walk 1 lap, run 3 laps)
Day 2: Rest day or cross-train
Day 3: Run 1 mile, walk 1/4 mile, run 3/4 mile (On the track: Run 4 laps, walk 1 lap, run 3 laps)
Day 4: Rest day
Day 5: Run 1 1/4 mile, walk 1/4 mile, run 1/2 mile (On the track: Run 5 laps, walk 1 lap, run 2 laps)
Day 6: Rest day or cross-train
Day 7: Rest day
Week 4
Welcome to the final week! You’ve done amazingly! Not far to go before you’re running 2 miles continuously.
Day 1: Run 1 1/2 miles, walk 1/2 mile (On the track: Run 6 laps, walk 2 laps)
Day 2: Rest day or cross-train
Day 3: Run 1 3/4 miles, walk 1/4 mile (On the track: Run 7 laps, walk 1 lap)
Day 4: Rest day
Day 5: Run 2 miles! (On the track: Run 8 laps) This is it!
Day 6: Rest day or cross-train
Day 7: Rest day
You did it! If you’re feeling confident, check out our other training schedules.
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