Efficient Training Schedule Our 4-week plan is tailored for those who prefer a 3-day running schedule. Perfect for integrating running into a busy lifestyle, this plan includes easy runs, strategic rest days, and long runs.

Build Up Endurance Start with comfortable distances as short as 0.75 miles and gradually increase your stamina to handle more challenging runs. Each week introduces a modest increase in distance, ensuring you build endurance safely and effectively.

Variety in Training Dive into interval sessions that are designed to boost your cardiovascular fitness without overwhelming you. These sessions are crafted to improve your speed and recovery, crucial for any upcoming races or personal goals.

Flexible Cross-Training Options Alternate running days with cross-training to improve overall fitness while reducing the risk of injury. This balanced approach ensures that you stay active and engaged without running every day.

Achieve Your Running Goals By the end of this 4-week plan, you'll comfortably complete 2 miles, feeling stronger and more confident. Whether you're training for a race or simply looking to improve your health, this program lays the foundation for a lifelong running habit.

Explore a program that fits your weekly routine and pushes you towards your fitness goals with sustainable progress and structured flexibility.