Well, I have to figure out a way to use the 1 mile training program to get to 2 miles which is my goal for January. Right now I am stuck at 1.84 since my run today took me back to 1.83 miles. There are a lot of rules that goes with this little goal since I am coming back from injury and building base so I am using a program from Personal Running Trainer, I really like the program since the guy doesn't talk too much and the music speeds up at the right time. Program is designed like this

5 mins warm up
45 sec. of running alternated with 2 min. of walking; repeat x4
5 mins cool down

Rules

1. Mandatory 2 mins at 4mph to warm up, next 3 mins based on feel
2. Running at 7mph no higher.
3. Only last run can be extended to 1 min, no longer
4. 5 mins cool down can be up to 6.5mph no higher but 3 mins walking after 20 mins is up.
5. During the 20 mins period if there is any pain in hip or leg, speed comes down 0.5mph until the next change.

Have 7 more chances to see if I can get it in before the end of the month, keeping with the rules, focusing on form and accessing every part of my body for pain sure makes time fly by.

Today Barry's Fat Blaster Lower Body and 1.83 miles .