Running Plan: Couch to 4 Miles in 8 Weeks
The beginner running plan to get you from the couch to a 4 mile run in 8 weeks.
| Day One | Day Two | Day Three | |
|---|---|---|---|
| WEEK ONE (5/3-5/9) | 5 minute warmup walk. Then alternate 60 seconds jogging, 90 seconds walking for 20 minutes. | Same as Day One | Same as Day One |
| WEEK TWO (5/10-5/16) | 5 minute warmup walk. Alternate 90 seconds of jogging and 2 minutes of walking for 20 minutes. | Same as Day One | Same as Day One |
| WEEK THREE (5/17-5/23) | 5 minute warmup walk. Then do two repetitions of the following: Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes. | Same as Day one | Same as Day One |
| WEEK FOUR (5/24-5/30) | 5 minute warmup walk. Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 1/2 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes. | Same as Day One | Same as Day One |
| WEEK FIVE (5/24-5/30) | 5 minute warmup walk. Jog 5 minutes, walk 3 minutes. Jog 5 minutes, walk 3 minutes, Jog 5 minutes. | Same as Day One | Same as Day One |
| WEEK SIX (5/31-6/6) | 5 minute warmup walk. Jog 5 minutes, walk 3 minutes, Jog 8 minutes, walk 3 minutes, Jog 5 minutes. | 5 minute warmup walk. Jog 1 mile, walk 3 minutes, jog 1 mile. | 5 minute warmup walk. Jog 2 1/4 miles- no walking. |
| WEEK SEVEN (6/7-6/13) | 5 minute warmup walk. Then jog 2.5 miles | 5 minute warmup walk. Then jog 2.75 miles | 5 minute warmup walk. Then jog 2.75 miles. |
| WEEK EIGHT (6/14-6/20) | 5 minute warmup walk. Then jog 3 miles. | 5 minute warmup walk. Then jog 3.5 miles. | 5 minute warmup walk. Then jog 4.0 miles. |