Beginners Running Program 2

20 Minutes in 10 Weeks

Beginners Running Program 2 takes you from no running at all to 20 minutes of non-stop running in 10 weeks, with three run/walk sessions a week (short bursts of running broken up by walking). Below you'll find the pages to read first, two key instructions on pace, the week-by-week schedule, and other running programs.

Those two extra weeks over Program 1 buy you five more minutes of non-stop running, which is a bigger step than it sounds. Get the pace right from your first session and you'll finish with energy to spare.




Pair of white and blue running shoes with a light blue water bottle in front

Every program in this series is built around the same sensible principle — you start off easily and progressively build up your time spent running.

The first few weeks may look far too easy. That's fine. If they do, jump in at week 2 or week 3 — wherever gives you a genuine challenge.


Before you start, I'd recommend checking these two pages:

  • The Most Important Beginner Running Tips — the essential starting point when you're beginning to run.


  • Introduction to the Beginners Running Programs — this covers warming up, cooling down, how to read the programs, what to do if you want to run more or fewer workouts per week, and what to do when you get stuck.


    • Read the Introduction to the Beginners Running Programs page — it's worth your time. But here are the two key instructions you need right now:

  • First and foremost, run at an easy pace. Many beginning runners make running far harder than it needs to be — they feel they should finish exhausted. I'd like you to end every workout feeling you could have gone a little longer.


  • Do your walking at a brisk pace. The walking breaks are there to help you recover from the running — but walking briskly means you cover more distance and keep building your endurance throughout.


    • More Running Programs

    Beginners Running Program 1
    Beginners Running Program 3
    10K Running Program for Beginners
    Half Marathon Running Program
    1
    8 min walk
    8 min walk,
    1 min run
    9 min walk
    1 min run
    Exercise
    Time
    8
    9
    10
    27
    Time
    Running
    0
    1
    1
    2
    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
    1
    2
    4
    7
    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
    66
    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





    Some Other Pages You May Like


    Beginner Running Program Rest Days FAQ Run/Walk Race-Day Strategy Run/Walk Progression: 5K to Half Marathon to Marathon Run-Walk for Older or Injury-Prone Runners How to Film and Self-Analyse Your Running Form Is It Safe to Run When Overweight? Common Beginner Running Injuries 5k Running Tips


    Home > Beginner Running > Beginners Running Program > Beginners Running Program 2

    About the author

    Dominique de Rooij

    Dominique de Rooij (Dom)

    Advanced Running Coach certified by Athletics Australia with 20 years of writing about running and over a decade coaching runners — from first-timers to marathoners. Dom's beginner programs have guided thousands of runners and been praised above plans from Jeff Galloway, Hal Higdon, and Runner's World. Now over 50, Dom still loves trail running, parkrun, and the coffee after.



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    Free beginner guide • From Coach Dom

    Start Running This Week, Even If Your Week Is Already Full

    Most beginners don't quit for lack of motivation. They quit because their plan doesn't fit their life. The 3-Run Busy Week Starter plans your first week around the week you actually have.

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    • The talk test: the simple way to stop running too fast
    • Your complete week 1 plan: 3 run/walk sessions, about 20 minutes each
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