I havent been running in a while because I keep getting some crappy chest thing and i start hacking 2 minutes into the runs but I am finally over it and went with 90 second runs / 2 minute walks (w2) for 2.39 miles. I stretched it out from 30 minutes because I really wanted to see 2 miles (i run on a dreadmill and run pretty slow - 4.0 mph runs and 2.5mph walks) so with my 5 minute warm up and cool down the total was 46 minutes 30 seconds. But i feel great I am extremely happy to be back at it.

3/11/09 = W4D2

I use the TM, but I suppose on the road you could drive it in your car--your odometer will give you tenths of a mile anyway, that should bring you close to the recommended distances. Assuming there are some landmarks at each tenth of a mile. If you're running in rural areas you could paint some sticks and put them in the ground at tenth-mile intervals. Or maybe one of those fancy garmin forerunners would give you distance in yards, I'm not sure I don't have one.