A 10-week walk-jog-run plan for complete beginners

January 19, 2024

This article provides a 10-week walk-jog-run plan for complete beginners. It covers the benefits of walking, jogging, and running, setting realistic goals, finding motivation, choosing the right footwear, warming up and stretching, building a supportive community, and more. The key takeaways from this article are:

Key Takeaways

Start with walking and gradually introduce jogging and running
Set realistic goals and listen to your body
Choose the right footwear and warm up before each session
Build a supportive community and find motivation
Stay hydrated and avoid common injuries

Why Start Walking, Jogging, and Running?

Benefits of Walking, Jogging, and Running

Interval runs are a must in any training plan, especially one designed for beginners. Instead of running at a steady pace for a long time, interval training mixes things up. They involve you sprinting for a short period of time before slowing down to a jog or walk to catch your breath. This kind of training helps strengthen your heart and lungs and helps to adapt your body to training at an increased effort. In our plan, we've strategically placed our interval sessions after a rest period. This means you can go all out without tired legs holding you back.

A great way to promote active recovery after a more intense running or strength training session is to go for an easy run. If you're short on your weekly mileage, an easy run is the best way to get you back on track. Disregard pace for these runs and focus instead on building stamina and staying power.

Hill climbing is a great way to build stamina and lung capacity. Training on an incline also boosts your overall fitness and makes your legs stronger and faster. Hill sprints are a bit different. You'll be running uphill at a decent speed that isn't too slow or too fast. Hill sprints are tough but important for building a strong

As you increase mileage, you reduce the risk of injury and efficiently increase strength and fitness without risking burnout or overtraining.

Before you start... Whilst our plan is designed for beginners, our beginner 5km training plan may be a better place to start if you're brand new to running. Before you start training for a half-marathon, it's important you assess a few things before you start training: Make sure you're fit enough to start training by getting checked over by a GP. Know your limits. If you have an underlying health condition, you will need to take this into account during training.

Top tips for training:

Make sure you are stretching before and after every workout. If you don't, you run the risk of picking up an injury and ruling yourself out on race day.
Slow your long run right down. Maintaining a pace you know you can manage throughout a long run is the best way to avoid burnout.
Adjust your schedule if you need to. If you're busy one day, reschedule a session for the following week. Try your best not to skip sessions if you can avoid it.
Make sure you are stretching before and after every workout. If you don't, you run the risk of picking up an injury and ruling yourself out on race day.

Training zones are a great way to regulate the amount of effort required for each run type. Each zone is a bracket with heartbeats per minute determining its level. These zones are numbered 1 to 5. Start by sprinting until you record your maximum heart rate using a smartwatch or a heart rate monitor. Once you have your maximum heart rate, you can use the bracketed zones below to determine what percentage of this number you need to put into each run type:

Zone 1: 55-65% HR (warmups and light jogging)
Zone 2: 65-75% HR (comfortable/conversational pace for aerobic training and recovery runs)
Zone 3: 75-85% HR (tempo runs and lactate threshold training)
Zone 4: 85-95% HR (interval training and VO2 max workouts)
Zone 5: 95-100% HR (sprinting and maximum effort)

Setting Realistic Goals

When setting goals for your walk-jog-run journey, it's important to be realistic and consider your current fitness level. Start with small milestones that are achievable and build upon them as you progress. Remember, this is a 10-week plan designed for complete beginners, so don't expect to run a marathon right away!

Here are some tips to help you set realistic goals:

Gradually increase your distance and pace over time.
Listen to your body and adjust your goals accordingly.
Stay consistent with your training schedule.

Tip: Don't compare yourself to others. Everyone's journey is unique, so focus on your own progress and celebrate each milestone along the way.

Keep in mind that the ultimate goal is to improve your fitness and enjoy the process. So lace up your shoes, set those realistic goals, and let's get started on this exciting walk-jog-run adventure!

Finding Motivation

Finding motivation is key to sticking with your walk-jog-run journey. Here are some tips to keep you motivated:

Set realistic goals: Start with small, achievable goals and gradually increase them as you progress.
Find a buddy: Having a walking or running partner can provide accountability and make the journey more enjoyable.
Mix it up: Try different routes, listen to music or podcasts, or join a running group to keep things interesting.

Remember, the most important thing is to have fun and enjoy the process!

Preparing for Your Walk-Jog-Run Journey

Choosing the Right Footwear

When it comes to choosing the right footwear for your walk-jog-run journey, comfort and support are key. Investing in a good pair of running shoes can make all the difference in preventing injuries and ensuring a comfortable experience. Here are some factors to consider:

Fit: Make sure the shoes fit properly and provide enough room for your toes to move.
Cushioning: Look for shoes with adequate cushioning to absorb impact and reduce stress on your joints.
Support: Consider your foot type and choose shoes that provide the appropriate level of support.

Remember, finding the right shoes may require trying on several pairs and seeking advice from a professional. So, lace up those shoes and get ready to hit the pavement!

Warming Up and Stretching

Before starting your walk-jog-run workout, it's crucial to warm up and stretch your muscles. This helps prevent injuries and prepares your body for the upcoming activity. Here are some tips to ensure an effective warm-up:

Stretching: Spend a few minutes stretching major muscle groups like your calves, quads, and hips. This improves flexibility and reduces the risk of muscle strains.
Foam Rolling: Use a foam roller to release tension in your IT band, quads, hips, and calves. This can help alleviate muscle tightness and improve range of motion.
Band-Assisted Stretches: Try band-assisted hamstring stretches or couch stretches to target specific muscle groups and increase flexibility.

Remember, warming up and stretching are essential for a safe and successful workout. Take the time to properly prepare your body before hitting the pavement!

Building a Supportive Community

Building a supportive community can make a world of difference in your walk-jog-run journey. Having a group of like-minded individuals who share your goals and struggles can provide the motivation and encouragement you need to keep going. Whether it's joining a local running club, finding a workout buddy, or connecting with fellow beginners online, having a support system can help you stay accountable and push through those tough days.

Here are a few ways you can build a supportive community:

Join a local running club or fitness group
Attend group fitness classes or events
Find a workout buddy to train with
Connect with fellow beginners on social media or online forums

Remember, you're not alone in this journey. Surround yourself with people who understand and support your goals, and together, you can achieve great things!

Week 1: Taking the First Steps

Getting Started with Walking

Before you start your walk-jog-run journey, it's important to assess a few things. Make sure you're fit enough to start training by getting checked over by a GP. Know your limits, especially if you have an underlying health condition. Take it slow and listen to your body. Remember, this plan is designed for beginners, but if you're brand new to running, you may want to start with our beginner 5km training plan. Now, let's lace up those shoes and take the first steps towards a healthier you!

Listening to Your Body

When it comes to exercise, it's important to listen to your body. Pushing yourself too hard can lead to injuries and burnout. On the other hand, ignoring warning signs from your body can also be detrimental to your progress. Here are some tips to help you tune in to what your body is telling you:

Pay attention to any pain or discomfort. If something doesn't feel right, it's best to take a break and rest.
Hydrate properly before, during, and after your workouts. Your body needs water to function optimally.
Don't be afraid to adjust your training schedule if needed. Life happens, and it's important to be flexible.

Remember, your body knows best. Trust yourself and take care of it!

Staying Hydrated

Staying hydrated is crucial for your walk-jog-run journey. Hydration plays a key role in maintaining your energy levels and preventing dehydration. Here are some tips to stay hydrated:

Drink water before, during, and after your workouts.
Carry a water bottle with you to ensure easy access to hydration.
Consider sports drinks for longer and more intense workouts to replenish electrolytes.

Remember, listening to your body is important. If you feel thirsty, it's a sign that you need to drink more water. Stay hydrated and keep pushing towards your goals!

Week 2: Gradually Introducing Jogging

Transitioning from Walking to Jogging

Once you feel comfortable with walking, it's time to start introducing jogging into your routine. Jogging is a great way to increase your heart rate and challenge your muscles. Here are some tips to help you make a smooth transition:

Start by incorporating short bursts of jogging into your walks. For example, jog for 30 seconds and then walk for 1 minute. Gradually increase the jogging time and decrease the walking time as you get stronger.
Focus on your breathing. Take deep breaths in through your nose and exhale through your mouth. This will help you maintain a steady pace and prevent side stitches.
Listen to your body. If you start to feel any pain or discomfort, slow down or take a break. It's important to listen to your body's signals and not push yourself too hard.

Remember, the key is to start slow and gradually increase your jogging time. Before you know it, you'll be running like a pro!

Breathing Techniques

Interval runs involve sprinting for a short period of time before slowing down to a jog or walk.
This training helps strengthen your heart and lungs.
It helps your body adapt to training at an increased effort.

Tip: Interval sessions are strategically placed after a rest period in our plan, so you can go all out without tired legs holding you back.

Avoiding Common Injuries

Injuries happen to everyone and are an inevitable part of running. If you've picked up an injury, prioritize some time out for your body to recover and strengthen. Stretch before and after every workout to reduce the risk of injury. Slow down your long runs to maintain a manageable pace and avoid burnout. Adjust your schedule if needed and try not to skip sessions if possible. Here are some top tips for race day: stick to what you know, avoid trying anything new, and gather all your essentials in one spot. Additionally, consider these ways to keep your muscles feeling fresh: using a foam roller, completing band-assisted stretches, and using a massage gun. Remember, rest and recovery are important for preventing and treating injuries.

Week 3: Increasing Jogging Intensity

Interval Training

Interval runs are a must in any training plan, especially one designed for beginners. Instead of running at a steady pace for a long time, interval training mixes things up. They involve you sprinting for a short period of time before slowing down to a jog or walk to catch your breath. This kind of training helps strengthen your heart and lungs and helps to adapt your body to training at an increased effort.

Here are some top tips for interval training:

Sprint for a short period of time
Slow down to a jog or walk to catch your breath
Repeat this cycle for a set number of times

Tip: Interval training allows you to go all out without tired legs holding you back. It's a great way to improve your cardiovascular fitness and build endurance.

Remember to listen to your body and gradually increase the intensity and duration of your interval runs as you progress in your training plan.

Monitoring Heart Rate

When it comes to monitoring your heart rate during your walk-jog-run journey, understanding your training zones is key. Training zones are brackets that determine the level of effort required for each run type. These zones are numbered 1 to 5, with each zone corresponding to a specific percentage of your maximum heart rate. Here's a breakdown of the training zones:

Zone 1: 55-65% HR (warmups and light jogging)
Zone 2: 65-75% HR (comfortable/conversational pace for aerobic training and recovery runs)
Zone 3: 80-85% HR (moderate intensity for aerobic capacity and tempo runs)
Zone 4: 85-88% HR (medium to high intensity for intervals and hill sessions)
Zone 5: 90%+ HR max (full effort for anaerobic fitness, endurance, and power sessions)

By understanding and training within these zones, you can optimize your workouts and ensure you're pushing yourself appropriately. Remember, pacing is important, especially for beginners. Start at a comfortable speed and gradually increase your intensity as you progress. Happy running!

Proper Running Form

When it comes to running, having proper form is essential for efficiency and injury prevention. Here are some key tips to keep in mind:

Posture: Maintain an upright posture with your head up and shoulders relaxed.
Arms: Keep your arms at a 90-degree angle and swing them back and forth in a controlled motion.
Footstrike: Aim to land midfoot, not on your heels or toes, to minimize impact.
Cadence: Strive for a cadence of around 180 steps per minute to optimize your running efficiency.

Remember, practicing good form will help you run more efficiently and reduce the risk of injuries. So, focus on these tips and enjoy your run!

Week 4: Building Endurance

Longer Jogging Sessions

Top tips for training:

Make sure you are stretching before and after every workout. If you don’t, you run the risk of picking up an injury and ruling yourself out on race day.
Slow your long run right down. Maintaining a pace you know you can manage throughout a long run is the best way to avoid burnout.
Adjust your schedule if you need to. If you’re busy one day, reschedule a session for the following week. Try your best not to skip sessions if you can avoid it.
Make sure you are stretching before and after every workout. If you don’t, you run the risk of picking up an injury and ruling yourself out on race day.

Interval runs are a great way to mix up your training and challenge your body. They help improve your cardiovascular fitness and build endurance. So don't be afraid to push yourself during those interval sessions!

Incorporating Hills

Hills are a bit different. You’ll be running uphill at a decent speed that isn’t too slow or too fast. Hill sprints are tough but important for building a strong cardiovascular base. In short, hill training makes running on a flat feel a lot easier. Once you’ve spent some time running uphill, you’ll notice that running on the flat feels a lot easier. They also help your body get used to running at different elevations, which is handy if your race is hilly.

Here are some tips for incorporating hills into your training:

Start by finding a hill that is challenging but manageable.
Begin by incorporating hill sprints into your workouts. Run uphill at a decent speed for a short distance, then recover by walking or jogging back down the hill.
Gradually increase the number of hill sprints you do each week.
As you become more comfortable with hill sprints, try incorporating longer hill repeats into your training. Run uphill for a longer distance at a slightly slower pace.

Remember, hill training is tough but rewarding. It will help you build stamina, improve your lung capacity, and make you a stronger and faster runner.

Cross-Training Activities

In addition to running, incorporating cross-training activities into your routine can provide numerous benefits. Here are some options to consider:

Cycling: A low-impact exercise that helps improve cardiovascular fitness and leg strength.
Swimming: A full-body workout that is gentle on the joints and improves overall endurance.
Strength Training: Building muscle strength can enhance running performance and reduce the risk of injuries.

Remember, cross-training activities can complement your running routine and add variety to your workouts. Mix it up and find activities that you enjoy!

Week 5: Pushing Your Limits

Speed Workouts

Interval training helps improve cardiovascular fitness and endurance.
It allows you to push your limits and increase your speed.
Incorporate interval runs into your training plan to challenge yourself and see progress.

Remember, it's important to listen to your body and gradually increase the intensity and duration of your speed workouts. Don't forget to warm up properly before starting and cool down afterwards to prevent injuries and aid in recovery.

Tip: Start with shorter intervals and gradually increase the duration and intensity as you build strength and endurance.

Strength Training

The gym-based strength and resistance training sessions below are designed to help develop the physical condition you need to maintain pace and power through the back half of your half-marathon race. Without adequate conditioning, your muscles will tire and fatigue quickly.

This training plan includes one strength and mobility session per week which targets all the body parts used when running.
Completing multiple runs alongside strength training sessions can be difficult, so including just one strength session a week keeps things manageable and helps minimize fatigue and reduce the risk of injury.

Not all runs require the same level of intensity. Training zones are a great way to regulate the amount of effort required for each run type. Each zone is a bracket with heartbeats per minute.

Long periods of rest and recovery give your body the opportunity to build your muscles back stronger after training. Some great ways to keep your muscles feeling fresh include using a foam roller on your IT band/quad/hips/calves and completing band-assisted hamstring sessions after a rest period.

The long run is arguably the most important run in your training program. It conditions your muscles over long distances and builds the stamina and endurance you need to get over the finish line on race day.

Remember that a training plan is designed to last 12 weeks. Trust the process and know that if you put the work in, you'll be in shape to run a half-marathon come race day.

Our half-marathon plan is built around a progressive running schedule that increases distance and intensity over time. It also contains gym-based strength and conditioning workouts that strengthen the muscles in your legs and core before race day. If you don't go to the gym, you can easily mimic or replicate these exercises at home.

Rest and Recovery

Long periods of rest and recovery give your body the opportunity to put all your hard work and training into action. If you never rest, your body never gets the chance to build your muscles and body back stronger after training. This can leave you feeling tired, fatigued, and overtrained with little to no energy to complete your workouts.

When the body rests, it’s building and repairing our muscle fibres that get damaged during training. Some great ways to keep your muscles feeling fresh include:

Using a foam roller on your IT band/quad/hips/calves
Completing band-assisted hamstring stretch/couch stretch
Using a massage gun to relieve tension in your muscles.

Looking for more information on rest and recovery? Click here to view our in-depth guide.

I’ve picked up an injury… As frustrating as they may be, injuries happen to everyone and are an inevitable part of running that we all experience at some point. Although sustaining an injury may seem like a setback, prioritising some time out so your body can recover and strengthen should be the primary focus. If you have concerns about injuries or are seeking guidance on managing your rehabilitation process, take a look at the information on the page below: How to prevent and treat common sports injuries

More expert training tips and advice can be found here.

Week 6: Introducing Running

Transitioning from Jogging to Running

The long run is arguably the most important part of your training. As you increase mileage, you reduce the risk of injury and efficiently increase strength and fitness without risking burnout or overtraining.

Before you start… Whilst our plan is designed for beginners, our beginner 5km training plan may be a better place to start if you’re brand new to running. Before you start training for a half-marathon, it’s important you assess a few things before you start training:

Make sure you’re fit enough to start training by getting checked over by a GP
Know your limits. If you have an underlying health condition, you will need to take this into account during training

Zone 1: 55-65% HR (warmups and light jogging)
Zone 2: 65-75% HR (comfortable/conversational pace for aerobic training and recovery runs)
Zone 3: 80-85% HR (moderate intensity for aerobic capacity and tempo runs)
Zone 4: 85-88% HR (medium to high intensity for intervals and hill sessions)
Zone 5: 90% + HR max (full effort for anaerobic fitness, endurance, and power sessions)

Pacing and why it’s so important: When you run your first half-marathon, pace isn’t important. Your goal should be to run at a comfortable speed that minimizes your risk of fatigue and injury. The main strategy for your race should be to prepare yourself physically and mentally to complete it.

Hills: Hill climbing is a great way to build stamina and lung capacity. Training on an incline also boosts your overall fitness and makes your legs stronger and faster. Hill sprints are a bit different. You’ll be running uphill at a decent speed that isn’t too slow or too fast. Hill sprints are tough but important for building a strong

Easy runs: Easy runs are a great way to promote active recovery after a more intense running or strength training session. If you’re short on your weekly mileage, an easy run is the best way to get you back on track. Disregard pace for these runs and focus instead on building stamina and staying power.

Setting Milestone Goals

When it comes to training for a half-marathon, setting milestone goals can be a great way to stay motivated and track your progress. Here are some tips for setting effective milestone goals:

Start with smaller goals: Break down your overall goal distance of 13.1 miles into smaller, more manageable milestones. For example, aim to run 3 miles without stopping, then 5 miles, and so on.
Celebrate your achievements: Each time you reach a milestone, take a moment to celebrate your accomplishment. Treat yourself to a small reward or share your success with friends and family.
Adjust your goals as needed: As you progress through the training plan, you may find that your goals need to be adjusted. Don't be afraid to modify your milestones based on your current fitness level and any challenges you may encounter.

Remember, the journey to a half-marathon is about more than just reaching the finish line. It's about the small victories along the way that build your confidence and keep you motivated. So set those milestone goals and enjoy the sense of achievement as you reach each one!

Fueling Your Body

When it comes to fueling your body for your runs, it's important to find what works best for you. Hydration is key, so make sure to drink plenty of water before, during, and after your runs. Additionally, eating a balanced diet that includes carbohydrates, protein, and healthy fats will provide you with the energy you need to perform your best. Here are some tips to keep in mind:

Pre-run snacks: Choose a light snack that is easy to digest, such as a banana or a handful of nuts.
Post-run meals: Opt for a meal that combines carbohydrates and protein, like a turkey sandwich or a bowl of quinoa with grilled chicken.
Timing: Try to eat a meal or snack about 1-2 hours before your run to give your body enough time to digest.

Remember, everyone's nutritional needs are different, so listen to your body and experiment with different foods to find what works best for you. Happy running!

Week 7: Increasing Running Distance

Gradual Distance Progression

As you progress through the weeks of the training plan, you'll gradually increase your running distance to prepare for the half-marathon. This gradual distance progression is important to prevent injuries and allow your body to adapt to the increased mileage.

Here's a breakdown of the distance progression in our plan:

Week	Running Distance
1	2 miles
2	3 miles
3	4 miles
4	5 miles
5	6 miles
6	7 miles
7	8 miles
8	9 miles
9	10 miles
10	11 miles
11	12 miles
12	13.1 miles

Remember, it's important to listen to your body and not push yourself too hard. Take it one step at a time and celebrate each milestone along the way!

Pacing Strategies

When it comes to pacing strategies, it's important to find a speed that minimizes your risk of fatigue and injury. Instead of fixating on a specific finish time, focus on completing the weekly training sessions and monitoring your performance, heart rate, and recovery. To regulate the amount of effort required for each run type, you can use training zones based on your heart rate. Start by sprinting until you record your maximum heart rate, then use the bracketed zones to determine the percentage of your maximum heart rate for each run type:

Zone 1: 55-65% HR (warmups and light jogging)
Zone 2: 65-75% HR (comfortable/conversational pace for aerobic training and recovery runs)

Remember to adjust your schedule if needed and prioritize stretching before and after every workout to prevent injuries. And most importantly, have fun and enjoy the journey!

Mental Toughness

Building mental toughness is essential for long-distance running. It's normal to face challenges and doubts along the way, but developing a strong mindset will help you push through. Here are some tips to improve your mental toughness:

Practice positive self-talk to stay motivated and focused.
Break down your runs into smaller goals or milestones to make them more manageable.
Visualize yourself crossing the finish line and achieving your goals.
Embrace discomfort and learn to push through the tough moments.

Remember, running is as much a mental game as it is a physical one. Stay determined and believe in yourself!

Week 8: Tackling Longer Runs

Building Stamina

Building stamina is crucial for improving your endurance and completing longer runs. One effective way to build stamina is through hill training. Hill climbing not only strengthens your legs but also increases your lung capacity. Incorporate hill sprints into your training routine to challenge yourself and improve your speed. Another important aspect of building stamina is incorporating strength training and resistance exercises. These workouts help condition your muscles and prevent fatigue during long runs. Remember to include rest and recovery days in your training schedule to allow your body to repair and build stronger muscles. Stretching before and after every workout is also essential to prevent injuries and maintain flexibility. Here are some top tips for building stamina:

Include hill training and hill sprints in your routine
Incorporate strength training and resistance exercises
Take rest and recovery days
Stretch before and after every workout
Adjust your schedule if needed

Remember, building stamina takes time and consistency. Stay committed to your training plan and celebrate your progress along the way!

Exploring New Routes

When it comes to exploring new routes for your runs, the possibilities are endless! Not only does trying out different routes keep things interesting, but it also helps challenge your body in new ways. Here are a few tips to make the most out of exploring new routes:

Start by researching popular running routes in your area or ask fellow runners for recommendations.
Consider the terrain and elevation of the route to add variety to your training.
Don't be afraid to venture off the beaten path and discover hidden gems.
Use a running app or GPS watch to track your distance and pace.

Remember, the goal is to have fun and keep your runs exciting. So lace up your shoes, step out of your comfort zone, and explore the world one run at a time!

Dealing with Fatigue

After weeks of training, it's normal to feel fatigued. Your body has been working hard and pushing its limits. But don't worry, there are ways to manage fatigue and keep going strong.

Rest and recovery: Long periods of rest and recovery give your body the opportunity to build your muscles back stronger. Make sure to take breaks and give your body the chance to repair itself.
Stretching: Before and after every workout, make sure to stretch. This helps prevent injuries and keeps your muscles feeling fresh.
Adjust your schedule: If you're busy one day, don't be afraid to reschedule a session. Just try your best not to skip sessions if you can avoid it.

Remember, fatigue is normal, but with the right strategies, you can keep pushing forward and reach your goals.

Week 9: Preparing for a 5K Race

Race Day Tips

Stick to what you know on race day and avoid anything new. This is most important when it comes to food. Gather all your essentials in one spot before bed. Make sure all your equipment and gadgets are charged the night before your race. Eat a light and satisfying breakfast approximately three hours before the race. Always check the weather forecast and dress appropriately. Layer up to stay warm at the starting line (discard old layers if needed). Maintain your planned pace and don't let excitement derail your strategy. Most importantly, have fun!

Tapering

Tapering is an essential part of any training plan, especially as you approach race day. It involves reducing the volume and intensity of your workouts to allow your body to recover and prepare for the upcoming race. Tapering helps to prevent fatigue and injury, and allows your muscles to fully replenish their glycogen stores. Here are some tips for effective tapering:

Gradually decrease your mileage and intensity in the weeks leading up to the race.
Focus on quality rest and recovery to ensure your body is in peak condition.
Stay hydrated and eat a balanced diet to support your body's recovery.
Trust in your training and have confidence in your abilities.

Remember, tapering is not a time to push yourself to the limit. It's about giving your body the rest it needs to perform at its best on race day. So take it easy, trust the process, and get ready to celebrate your progress!

Visualizing Success

When it comes to achieving your goals, visualizing success can be a powerful tool. Imagine yourself crossing the finish line of your first 5K race, feeling a sense of accomplishment and pride. Visualize the cheers from the crowd and the smile on your face as you achieve something you once thought was impossible.

To help you stay motivated and focused, here are some tips:

Create a vision board: Fill it with images that represent your goals and aspirations. Place it somewhere you can see it every day.
Use positive affirmations: Repeat positive statements to yourself, such as 'I am strong' or 'I can do this'.
Find a mantra: Choose a short phrase or word that resonates with you and repeat it during your runs.

Remember, visualization is a powerful tool that can help you stay motivated and overcome challenges along your walk-jog-run journey. Keep visualizing your success and believe in yourself!

Week 10: Celebrating Your Progress

Reflecting on Your Journey

As you near the end of your 10-week walk-jog-run plan, take some time to reflect on how far you've come. Remember the first steps you took and how challenging they felt. Now, you're able to jog and even run for longer distances. Celebrate your progress and be proud of yourself!

To help you reflect on your journey, here are a few things to consider:

How has your fitness level improved?
Have you achieved the goals you set for yourself?
What obstacles did you overcome?
How has walking, jogging, and running positively impacted your overall well-being?

Take a moment to appreciate the progress you've made and the positive changes you've experienced. Use this reflection as motivation to continue your fitness journey and set new goals for yourself. Remember, this is just the beginning of a healthier and more active lifestyle!

Tip: Keep a journal throughout your 10-week plan to track your progress, write down your thoughts and feelings, and celebrate your achievements. It's a great way to stay motivated and see how far you've come!

Setting New Goals

Once you've completed your half-marathon, it's time to set new goals and continue challenging yourself. Here are a few ideas to keep you motivated:

Sign up for a full marathon and take your running to the next level.
Improve your speed by incorporating interval training into your routine.
Join a running club or find a running buddy to keep you accountable and make training more enjoyable.

Remember, setting new goals is all about pushing yourself and embracing new challenges. Keep pushing your limits and you'll continue to achieve amazing things!

Maintaining a Healthy Lifestyle

After completing the 10-week walk-jog-run plan, it's important to continue prioritizing your health and well-being. Here are some tips for maintaining a healthy lifestyle:

Stay Active: Incorporate regular exercise into your routine to keep your body strong and energized.
Eat Well: Fuel your body with nutritious foods that provide the energy and nutrients it needs.
Get Enough Rest: Make sure to get adequate sleep to support your body's recovery and overall health.
Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and maintain optimal bodily functions.

Remember, maintaining a healthy lifestyle is a lifelong journey. Keep challenging yourself, setting new goals, and enjoying the benefits of an active and balanced life!

In Conclusion

Training for a half-marathon can be a challenging but rewarding journey for beginners. Our 12-week plan is designed to gradually increase mileage and build strength and fitness without risking burnout or injury. By following this plan, you can confidently work towards completing a half-marathon and crossing that finish line. Remember to trust the process, listen to your body, and enjoy the journey. Lace up your shoes, hit the road, and let's conquer those 13.1 miles together!

Frequently Asked Questions

How long does the training plan last?

The training plan lasts for 10 weeks.

Who is the training plan designed for?

The training plan is designed for complete beginners.

Do I need any special equipment?

It is recommended to have proper footwear for walking, jogging, and running.

Can I skip a week or repeat a week if needed?

Yes, you can adjust the plan to fit your needs and capabilities.

What if I have an underlying health condition?

If you have an underlying health condition, it is important to consult with a healthcare professional before starting the training plan.

Is it necessary to follow the plan exactly?

While it is recommended to follow the plan as closely as possible, you can make adjustments based on your individual circumstances.

How often should I train?

The training plan suggests training three times a week, with rest days in between.

What if I can't complete a certain exercise or distance?

If you are unable to complete a certain exercise or distance, you can modify it or repeat the previous week's workout until you feel comfortable progressing.

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