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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:

The Most Important Beginner Running Tips - THE starting page for when you are beginning to run.

Introduction to the Beginners Running Programs - This page provides instructions on warming up, cooling down, how to read the running programs, what to do when you want to run more or less workouts per week, what to do when you get stuck, etc.

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:

First and foremost, run at an easy pace. Many beginning runners make running way too hard. They feel they need to be exhausted. At the end of your workout, I'd like you to feel that you could have gone for a bit longer!

The walking should be done, preferrably, at a brisk pace. The walking breaks help you recover from the run, but when you do them briskly, you can still cover more distance, burning more calories and building your endurance in the process.

WK		DAY 1	DAY 2	DAY 3	TOTALS
1		8 min walk	8 min walk, 1 min run	9 min walk 1 min run
	Exercise Time	8	9	10	32
	Time Running	0	1	1	3
2		8 min walk, 1 min run	2 x 5 min walk, 1 min run	2 x 5 min walk, 2 min run
	Exercise Time	9	12	14	35
	Time Running	2	2	4	8
3		6 min walk, 3 min run	2 x 5 min walk, 2 min run	2 x 5 min walk, 3 min run
	Exercise Time	9	14	16	39
	Time Running	3	4	6	13
4		5 min walk, 4 min run	2 x 4 min walk, 3 min run	2 x 6 min walk, 4 min run
	Exercise Time	9	14	20	43
	Time Running	4	6	8	18
5		4 x 3 min walk, 2 min run	2 x 5 min walk, 5 min run	10 min walk, 6 min run
	Exercise Time	20	20	16	56
	Time Running	8	10	6	24
6		3 x 3 min walk, 3 min run	3 x 3 min walk, 4 min run	2 x 5 min walk, 6 min run
	Exercise Time	18	21	22	61
	Time Running	9	12	12	33
7		3 x 3 min walk, 5 min run	2 x 5 min walk, 6 min run	2 x 3 min walk, 7 min run
	Exercise Time	24	22	20	66
	Time Running	15	12	14	41
8		3 x 2 min walk, 6 min run	2 x 2 min walk, 8 min run	2 x 2 min walk, 9 min run
	Exercise Time	24	20	22	68
	Time Running	18	16	18	52
9		2 x 1 min walk, 8 min run	2 x 1 min walk, 9 min run	4 x 1 min walk, 5 min run
	Exercise Time	18	20	24	62
	Time Running	16	18	20	54
10		2 x 1 min walk, 9 min run	2 x 1 min walk, 10 min run	20 min run
	Exercise Time	20	22	20	62
	Time Running	18	20	20	58

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