Training Two Days per Week?

Hi, your training programs are awesome.
Yet the only time I have to run, are Sat and Sun morning. I am a total beginner. I go to a trail 4.5 miles, each way, total 9 miles.

I walk mostly and run for a minute or two in between a few times.

Since your plans are great, yet not for me, could you simplify what I need to do for each day within the 9 miles?

I am usually out of breath after my 2 minutes.

I want to increase my running time.

I am at the moment 220 lbs, 6'1" tall.

running tips
Answer by Dominique:

Hi there,
Thanks for your running training question.

Your run/walk approach is fine. The key to improvement is taking it one step at a time.

You are currently doing 2 minute runs in between the walks. Next time, try to add in a few 3 minute runs.

If that seems too much, make them 2 min 15 second runs. The time after, make them 2 min 30 second runs, etc.

Just build it up that way and slowly but surely you will be doing more and more running on that trail.

I understand the weekend is the best moment to exercise as it is for many people and I can't judge your personal circumstances and availability during the week.

It would be great if you could add a third (and fourth) exercise day. It does not have to take a lot of time, but it would help in getting some more improvement. Walking a 9 mile trail takes a long time.

At the stage you are at you can get an effective workout in 10 - 30 minutes by not covering as much distance and doing a day like prescribed in my beginner running programs.

I would imagine that with the above run/walk approach and some dietary changes you will become fitter, faster and healthier.

Well done on making a start, keep it up, build it up and you will succeed.

Pages I would recommend reading:

Beginner Running Tips

Running for Weight Loss

Best of luck.
Kind regards,

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