Simple 4 Week Training Program To Run 2 Miles

If you’ve recently decided to take your fitness to the next level and want to work towards being able to run 2 miles comfortably, then you’ve come to the right place!

Simple 4 Week Training Program To Run 2 Miles

To ensure that you are able to safely and healthily work towards achieving this goal, below we are going to be talking you through an easy-to-follow training schedule that will help you hit your 2-mile running goal, while also giving you the opportunity to mold the program around your own personal needs and goals.

Let’s jump right in. 

How Do You Run 2 Miles Without Taking A Break?

If you’re not yet overly experienced in running, we’re sure that you’ll agree with us when we say that even the thought of running 2 miles can seem like a daunting task to achieve.

However, so long as you stick to a regular training regime (such as the one we are going to talk you through below) you will find yourself being able to build up to a 2-mile run in no time at all. 

How To Prepare

Before we talk you through the training workout that will prepare you for being able to run two miles, there are a few preparatory steps that you should take to ensure the best results.

For starters, we recommend that you make sure that you have a reliable pair of running shoes that will be able to provide you with all of the support you need to hit your goals and then some.

If you’re in need of a recommendation, then we suggest that you check out the ASICS Gel-Venture Running Shoes.

Unlike other running shoes currently on the market, these running shoes are made with a rearfoot GEL technology that will be able to provide your foot with plenty of comforts, while its premium sock liner will be able to wick away sweat to keep your feet nice and cool while you run.

Alongside running trainers, you might also want to consider purchasing a running-friendly water bottle. If you’re currently in the market for a new one, then you won’t be disappointed with the Gear Beast Running Water Bottle!

Featuring an innovative design, this running water bottle from Gear Beast comes with an additional phone holder that will allow you to hold your water bottle and phone in one hand.

Plus, for added convenience, the super-thin screen protector will ensure that you are able to stay connected and even change your music without needing to interrupt your run to take your phone out of the holder. 

Additionally, if you’re going to be carrying out the majority of the training program outdoors, then you will also need to make sure that you are properly prepared to deal with external elements such as the weather.

To keep your eyes protected from the sun, you could consider adding a running cap to your gym equipment collection, and seeing as you’re planning on doing distance running – we recommend purchasing an anti-chafe balm that will help to prevent any unwanted rubs that could interrupt your training program. The BodyGlide Anti Chafe Balm is a great product to consider. 

2 Mile Training Program 

Now that you know everything you’ll need to do in preparation for building up to a 2-mile run, we’re now going to be talking you through our 4-week beginner training program.

Before you begin each workout, we strongly recommend that you take at least 5-10 minutes to properly warm up to ensure that you don’t pull any muscles, while also taking the time to make sure that you cool down at the end of each workout and stretch to prevent any strains. 

It’s also important to note that there are no set rules when it comes to our 2-mile training program, and you’re free to switch it up as you see fit.

However, as you will see in our training regime below, we won’t be recommending that you run two days in a row, as you will need to take the time to ensure that your body is getting enough time to recover in between each high-intensity session.

During the days between running, you will also notice that you will either have a rest or cross-training day. For cross-training days, you will be able to choose a cross-training exercise of your choice, such as cycling, yoga, or swimming.

As a side note, please feel free to give this page a bookmark so that you can always come back to this training program as and when you need to. Read on:

Week 1

Monday: Walk for half a mile, then run or jog for half a mile. If you are able to, repeat one more time.
Tuesday: Cross-training activity of your choice.
Wednesday: Walk for half a mile, then run/jog for half a mile. Repeat one more time.
Thursday: Rest day.
Friday: Walk for half a mile, then run for half a mile. Repeat one more time.
Saturday: Cross-training activity or rest.
Sunday:  Rest day.

Week 2

Monday: Walk for one-quarter of a mile, then run for three-quarters of a mile.
Tuesday: Cross-training activity of your choice or a rest day. It’s up to you!
Wednesday: Run for three-quarters of a mile, then walk for one-quarter of a mile.
Thursday: Rest day.
Friday: Walk for one-quarter of a mile, and then run for three-quarters of a mile. Repeat once again.
Saturday: Cross-training activity or rest.
Sunday:  Rest day.

Week 3

Monday: Run for one mile, then walk for one-quarter of a mile. Finish up by running for three-quarters of a mile. 
Tuesday: Cross-training activity of your choice or a rest day. It’s your choice.
Wednesday: Run for one mile, then walk for one-quarter of a mile. Just like Monday, finish by running three-quarters of a mile.
Thursday: Rest day.
Friday: Run for one mile and one quarter, then walk for one-quarter of a mile. Finish up by pushing yourself to run for another half a mile. 
Saturday: Cross-training activity or rest day.
Sunday:  Rest day.

Week 4

Monday: Run for one and a half miles, and then walk for half a mile. If so desired, repeat once again.
Tuesday: Cross-training activity of your choice.
Wednesday: Run for one and a half miles, and then walk for half a mile.
Thursday: Rest day.
Friday: Run for two miles.
Saturday: Cross-training activity or rest.
Sunday:  Rest day.

What To Do After You Have Completed The Training Program

Once you have successfully completed the training program above, you should find that you are able to complete a two-mile run comfortably without stopping. If this is the case for you, then you can proceed to set your sights on a new running goal to accomplish, such as running two miles on an incline. 

However, please don’t get discouraged if you find yourself still struggling to hit the 2-mile goal after 4 weeks. Keep at it, and you’ll find yourself being able to continuously run two miles before you know it – consistency is key. Thank you for reading, and happy running!

Matt Williams