2 Miles Run Training Plan Beginners, Track, Advanced

Last Updated: November 14th, 2021

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A lot of training plans are there online from many prolific runners and coaches. If you follow any of them you will be able to reach your goals. Then how are my ‘2 Miles Run Training Plan’ different? Well, not much, you will be able to reach your goals using them as well. The only difference is, it is a full training plan.

Meaning?

Most of the plans will tell you to do strength training along with running. However, they will not show you exactly what to do…What I’ve included here is the set of exercises, the reps, and the number of times you should perform them in a week.

In short, this will be a full training plan that you can follow and need not run around for additional information.

So, without further ado, let’s start…

2 Mile Run Training Plan – Beginners

Prerequisites:

Before you get started, you would need to have a couple of gears. This will ensure that your training goes on smoothly.

Also, your gear requirement will change, if you choose any other form of strength training.

Here is a list

A good pair of running shoes
- For overpronators – Brooks Adrenaline GTS/Asics Gel-Kayano
- For Neutral/Underpronators – Brooks Ghost/Asics Gel-Nimbus
A fitness watch to track your overall journey and activity. You don’t need anything fancy as of now and can buy something like LETSCOM Fitness Tracker With Heart Rate monitor will be just fine and will cost you not more than $25.
A good sports bra of your choice, if you are a woman.

Body glide, if you sweat a lot.
An exercise mat.

Run 2 Miles Training Plan For Beginners, Track, Advanced-min

Once you have the prerequisites in place, let’s proceed with the plan.

Here is the basic plan. We will run 2 miles from 0 miles in a span of 4 weeks.

In each week you will have 3 days of running, 3 days of strength training, and one day of complete rest.

Week 1

In this training program, we will take a walk/run approach for the entire duration. In the first week, you will be running, 1/2 mile, and walking 1/2 mile for two rounds on the scheduled days. Also, you will perform a set of yoga poses for the rest of the training days.

Day	Road	Track
1	1/2 mile run, 1/2 mile walk for two rounds	2 laps of the run, 2 laps of the walk for 2 rounds.
2	Perform these poses 3 rounds each: Surya Namaskar – Left and right side count 1 round. Downward Dog Cobra Plank Squat Chair Warrior I, Warrior II, and Warrior III Pigeon Pose Seated Forward Fold Happy Child Child’s Pose	Perform these same poses
3	Same as Day 1	Same as Day 1
4	Same as day 2	Same As Day 2
5	Same As Day 1	Same As Day 1
6	Same As Day 2	Same As Day 2
7	Rest	Rest

Week 2

This week you will add another 1/4 mile to your run and while the walking distance remains the same. This week we will include some more glute strengthening poses along with our regular ones.

Day	Road	Track
1	3/4 mile run, 1/2 mile walk for two rounds	3 laps of the run, 2 laps of the walk for 2 rounds.
2	Perform these poses 3 rounds each: Surya Namaskar – Left and right side count 1 round. Downward Dog Cobra Plank Squat Chair Warrior I, Warrior II, and Warrior III Pigeon Pose Seated Forward Fold Bridge Pose with one leg lifted Reclining Half Pigeon Reverse Plank Happy Child Child’s Pose	Perform these same poses
3	Same as Day 1	Same as Day 1
4	Same as day 2	Same As Day 2
5	Same As Day 1	Same As Day 1
6	Same As Day 2	Same As Day 2
7	Rest	Rest

Week 3

In this week we will ramp up the training and will add another mile of run along with our 3/4 mile. Also, we will add one final pose to our yoga routine.

Day	Road	Track
1	1 mile run, 1/4 mile walk, 3/4 mile run	4 laps of the run, 1 laps of the walk, 3 laps of the run
2	Perform these poses 3 rounds each: Surya Namaskar – Left and right side count 1 round. Downward Dog Cobra Plank Squat Chair Warrior I, Warrior II, and Warrior III Goddess Pose Pigeon Pose Seated Forward Fold Bridge Pose with one leg lifted Reclining Half Pigeon Reverse Plank Happy Child Child’s Pose	Perform these same poses
3	Same as Day 1	Same as Day 1
4	Same as day 2	Same As Day 2
5	Same As Day 1	Same As Day 1
6	Same As Day 2	Same As Day 2
7	Rest	Rest

Week 4

Ah! our final week of training. This week we will run our miles. For this week the Yoga sequence will remain the same.

Day	Road	Track
1	1 1/2 mile run, 1/2 mile walk	Run 6 laps, Walk 2 laps
2	Perform these poses 3 rounds each: Surya Namaskar – Left and right side count 1 round. Downward Dog Cobra Plank Squat Chair Warrior I, Warrior II, and Warrior III Goddess Pose Pigeon Pose Seated Forward Fold Bridge Pose with one leg lifted Reclining Half Pigeon Reverse Plank Happy Child Child’s Pose	Perform these same poses
3	Run 1 3/4 mile and Walk 1/4 miles	Run 7 laps and walk 1 lap
4	Same as day 2	Same As Day 2
5	Run 2 miles	Run 8 laps
6	Same As Day 2	Same As Day 2
7	Rest	Rest

Training Plan For Running 2 Miles- Advanced

To run 2 miles any beginner runner will take around 22 – 25 mins. If you are a more advanced runner you can train to run this distance in around 15-18 mins.

The plan that we will provide you below, will help you to shave around 4 mins off your run time.

So, let’s begin.

Prerequisites:

The prerequisite remains the same as before. However, since some of the days will have interval training, having an app that can do just that will be great.

The number of training days will be similar to the last training with 3 days of run, 3 days of exercise, and one day of complete rest.

Every week for the next 4 weeks we will perform 1 long run and 2 interval runs. Also, we will do 3 days of power yoga.

Week 1

Day	Road	Track
1	Run 5-6 miles at a pace comfortable to you	20-24 laps of the run at a pace comfortable to you.
2	Perform these poses 3 rounds each without stopping. If possible use a time to go hard and fast. Also, use the ujjayi breath to generate additional heat into your body: Surya Namaskar – Left and right side count 1 round. Downward Dog Cobra Plank Squat Chair Warrior I, Warrior II, and Warrior III Goddess Pose Pigeon Pose Seated Forward Fold Bridge Pose with one leg lifted Reclining Half Pigeon Reverse Plank Happy Child Child’s Pose	Perform these same poses
3	Run as hard and fast as you can for 2 min, walk or lightly jog for 1 min and then repeat. Do this for 10 rounds	Run as hard and fast as you can for 2 min, walk or lightly jog for 1 min and then repeat. Do this for 10 rounds
4	Same as day 2	Same As Day 2
5	Same As Day 3 (If 4th week, then set a timer of 15 min and run 2 miles)	Same As Day 3 (If 4th week, set a timer of 15 min and run 8 laps)
6	Same As Day 2	Same As Day 2
7	Rest	Rest

FAQs

How long does it take to train for a 2-mile run?

To train for a 2-mile run you would need 4-6 weeks of time. If you are a complete beginner, you may want to add 1 or 2 more weeks. Also, the time required by you to run this distance will hugely vary based on your age, gender, and the amount of practice you do. If you are irregular with your practice, this can take forever.

Is a 2 mile run good exercise?

Yes, a 2-mile run is a good exercise. It will improve your endurance, cardiovascular health, and overall fitness. It will also keep you in shape and will help you with weight management.

Also, with a little bit of effort, you can turn this 2-mile run into a more wholesome workout.

How?

The key is to vary the place and the ways you run. You have countless options like trying running on hills, or on the tails. Using a track run one day and roads one the next. You can also run on the beaches or try out interval training.

Other options can be to run for 2 min, do one strength training move…or run with a person who has a higher speed than you…If you think creatively the possibilities are endless.

Will running 2 miles a day tone my body?

Yes, running 2 miles a day will tone your body. After a couple of sessions, you will start observing, little changes in your body, like your thigh and hamstring, are getting firmer and so are your glutes.

You will start feeling lighter and your tummy will start to reduce in size. If you include some strength training exercises, you will observe that you are getting every inch of your body more defined.

All in all, 2 miles running can change your body and life forever, provided you stick with it.

Will I lose weight running 2 miles a day?

Yes, you will lose weight, running 2 miles a day. However, there is a caveat to that. you will in general have to change your lifestyle.

Meaning?

You will have to adopt different healthy habits like eating wholesome food, removing junk from your diet, reducing intake of sugary drinks, and training religiously.

If you do that, you will lose weight, however, without a proper lifestyle change, you may lose weight initially as your body will change with the challenge of running 2 miles, however, you will very soon reach a plateau.

You will also observe that no matter what you do, your weight doesn’t seem to budge. So, a lifestyle change is required if you want to have a permanent weight loss.

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.