Congratulations! If you follow this progressive program of gradually increased running segments you should make a safe, sensible and successful transition from two miles of walking to two miles of continuous running. The combination of walking and running on alternative days is highly recommended, as it reduces your risk of overuse injuries and enhances your exercise variety. Even elite runners follow a slow pace day - fast pace day training protocol.

Of course, if you prefer to run more frequently, that is fine. One approach is to alternate shorter runs on Mondays, Wednesdays, and Fridays (e.g. two miles) with longer runs on Tuesdays, Thursdays, and Saturdays (e.g. three miles). Just be sure to follow the safety guidelines and avoid overdoing a good thing. Also, if you experience any signs of overtraining (fatigue, muscle soreness, joint tenderness, or any sustained aches/pains) be sure to cut back your running workouts (frequency, distance, or both).