This four-week training program is designed for beginner run/walkers who want to build up to be able to run two miles continuously. 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 2 miles without walking breaks.
If you’re totally new to running, check out the below links to get some of the basics about running.
- Tips for Proper Running Form
- What to Wear Running
- How to Breathe When Running
- How Beginner Runners Can Build Endurance
How to Run 2 Miles Without Stopping
If you’re hoping to learn how to run 2 miles without stopping, this is the program for you. You’ll start with run/walk intervals and build up to running for 2 miles without stopping.
As you’re doing your workouts, you can use some of these strategies to keep running when you feel like stopping.
Before You Get Started With 4 Weeks to Run 2 Miles:
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 or use your phone or other GPS-enabled device to track distances.
You should start each run with a 5 to 10 minute warm-up walk. Finish up with a 5 to 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, strength-training, 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. Prefer to start with one mile? Check out this Learn to Run a Mile beginner training schedule.
4 Week Beginner Training Schedule to Run 2 Miles
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
After You’ve Completed the Run 2 Miles Program
Ready to move on? Try one of these training schedules:
