How to run a Mile in Two weeks for Beginners – Part 4

WEEK 2 – DAY 1

Congratulations if you’ve made it this far! First week is over, we have made a significant amount of progress and week 2 is now upon us.

How did you feel about week 1? What are you anticipating for week 2?

I hope you feel great about your first week and are enthusiastically adoring you’re opportunity to run EVEN MORE! šŸ˜‰

Well even if you aren’t necessarily excited it shows your commitment to still be competing on the second week!

Main goal for today is to complete your walk run for a total of 20 mins.

Reference for Fartleks (20 min workout)

Mile times faster than 13 mins – RUN 200m and Walk 100m for 20 minutes
Mile times slower than 13 mins – RUN 50 – 100m and walk 100m for 20 minutes.

Options If No Track Is Available

Mile times faster than 13 mins – RUN 2 minutes and Walk 1 minute for a total time of 20 minutes
Mile times slower than 13 mins – RUN for 30 seconds to a minute and walk for 1:30 – 2 mins for a total time of 20 minutes.



Just keep pushing yourself! You can do whatever you tell yourself you can do!

“Whether you think you can or you think you can’t, you’re right.” – Henry Ford


Ready to take things to the next level ?

To continue this process and get on the track for a complete running plan to train for your 5k beyond thisĀ  two weeks, Download my Newest Guide created specifically for you to run your 5k in 5 weeks.Ā


Run a 5k in 5 weeks: A Step by Step Beginner Guide to runningĀ  your first 5k in 5 weeks. >> Click Here to Download

Coming Up Next : Fartlek Overdrive.

In Part fourĀ of ourĀ run a mile in 2 week series we will repeat exactly what we just completed in our last day of training, 20 mins run/walk.

You Can Move on here :

Week 2 Day 2

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