: Is there a rule of thumb for setting running goals? I'm pretty new to running and can only run for 2-3 minutes at a time. Is there any rule of thumb I should know of for setting goals? For example, each week run two minutes

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Runner's world has a great tool called Smart Coach for improving your speed gradually over time.

The formula is:

You run 3 days a week
Day 1 Long run (whatever that means for you)
Day 2 break
Day 3 short run
Day 4 break
Day 5 speed run or sprints
Day 6 Break
Day 7 Break

So if you did the long run on Sundays:

Sunday: long run
Monday: break
Tuesday: short run
Wednesday: break
Thursday: sprints
Friday: break
Saturday: break

The smart coach is geared towards training for a 5k/10k/marathon competition over a 12 week training period, so you will probably need to reduce the times/distances it gives you quite a bit if you're only running 2-3 minutes. Increasing by one minute or two minutes a week would be more achievable.

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The general rule of thumb is to add no more than 10% (measured in either time or distance) per week. If you're just getting started running, I would recommend the Couch to 5k program. I used this last year to start running (after having never done any running in the past), and completed my first marathon in December.

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I'm pretty new to running and can only
run for 2-3 minutes at a time.

I was in your situation. During a martial arts belt test, they sent us out for a couple-mile run, and I wound up having to walk most of it. Since I knew it would only get worse at higher belts, I decided I needed to become a passable runner.

So here's generally how I did it, using a battery-powered kitchen timer, and running three days a week with a recovery day in between. I focused solely on time, not distance, and would do each step either for a week (three running sessions), or move on faster if I felt comfortable but not like I was pushing myself into injury.

15 minutes, alternating run one minute, walk two (1/2).
15 minutes, alternating run one minute, walk one (1/1).
15 minutes, 2/1.
Stick to 15 minutes, but progressively lengthen the cycles (3/1, 4/1, etc.) until you're at run seven, walk 1, run seven.
Run 15 minutes straight. By this point, it will probably be a breeze.
Increase the time by 2-3 minutes until you get to 30.

At that point, I was doing about 4 km in 30 minutes, which is really a jog. After than, I stuck to 30 minutes but worked on lengthening my stride, which increased my speed and distance.

Worked great for a chubby old geek in his late 40s whose prior running experience was mostly in high school gym class. :-)

Now I consider myself a runner, and have done it literally around the world while on business trips.