Beginners Running Program 2
20 Minutes in 10 Weeks
This second beginners running program in my series of run/walk programs is a great one.Two weeks longer than number one, but in the end you will be able to run 20 minutes instead of 15.
So, you'll get from couch to 20 minutes of solid running in only 10 weeks!

With these beginner running programs the important thing is that they ask you to start off easily, and slowly build up your time spent running.
You may find that the first few weeks look way too easy for you.
If that's the case, just start at a point you feel will provide sufficient challenge, whether that'd be week 2, week 3, etc.
Before you start it would be a good idea to check the following pages:
You should really check out the Introduction to the Beginners Running Program page (the link above), but for completeness I will give you two key instructions here as well:
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1 min run |
1 min run |
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Time |
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Running |
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1 min run |
5 min walk, 1 min run |
5 min walk, 2 min run |
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Time |
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Running |
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3 min run |
5 min walk, 2 min run |
5 min walk, 3 min run |
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Time |
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Running |
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4 min run |
4 min walk, 3 min run |
6 min walk, 4 min run |
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Time |
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Running |
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3 min walk, 2 min run |
5 min walk, 5 min run |
6 min run |
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Time |
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Running |
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3 min walk, 3 min run |
3 min walk, 4 min run |
5 min walk, 6 min run |
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Time |
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Running |
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3 min walk, 5 min run |
5 min walk, 6 min run |
3 min walk, 7 min run |
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Time |
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Running |
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2 min walk, 6 min run |
2 min walk, 8 min run |
2 min walk, 9 min run |
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Time |
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Running |
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1 min walk, 8 min run |
1 min walk, 9 min run |
1 min walk, 5 min run |
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Time |
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Running |
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1 min walk, 9 min run |
1 min walk, 10 min run |
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Time |
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Running |
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Helpful
Resources
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Beginner Running Tips
Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.
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Running for Weight Loss
Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.
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Running Training
The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.
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5k Running Tips
The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.
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10k Running Tips
The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!
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Marathon Running Tips
The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!
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