GO FROM SLOUCH TO A HALF MARATHON

Don’t be­lieve you could do it? This step-by-step plan will get even the most ded­i­cated couch potato to the fin­ish­ing line of a half or even full 26.2-mile walk­ing marathon. Now where are those train­ers, ladies?

Good Housekeeping (UK) - - Contents -

in just 12 weeks!

WEEKS 1 AND 2

Here we go! The pat­tern of these first few weeks will help you cre­ate the reg­u­lar time and space to go out walk­ing, how­ever short the dis­tance or slow the pace. Walk at a nor­mal pace un­less you feel able to do it more quickly.

WEEKS 3 AND 4

Now’s the time to de­velop some speed, but make sure you can still hold a con­ver­sa­tion while you walk. De­pend­ing on how far you have been go­ing al­ready, gen­tly in­crease the dis­tance in week 4, but not by more than a mile in any ses­sion.

WEEKS 5 AND 6

Feel­ing stronger at this point? You should be able to take on longer dis­tances. Re­mem­ber it’s bet­ter to main­tain a con­stant speed, even if that means go­ing a lit­tle slower.

WEEKS 7 AND 8

By now you should have de­vel­oped a good pace – it can be very mo­ti­vat­ing to keep a record of how fast you walk, where you go and how you feel.

WEEKS 9 AND 10

If you’re do­ing a marathon, such as Walk the Walk’s Moon­walk, these are the cli­max weeks of your train­ing. Tak­ing on any walk­ing chal­lenge is 65% men­tal and 35% phys­i­cal, so if you can walk 10 miles com­fort­ably, then you can cer­tainly com­plete the 13.1-mile Half Moon!

WEEKS 11 AND 12

Hav­ing com­pleted your big train­ing walk, wind down and al­low your body to pre­pare for the chal­lenge.

WHAT’S NEXT?

If you just want to get fit, then sim­ply keep go­ing. You can re­peat weeks 6-10 as many times as you wish and in any or­der – reg­u­lar walk­ing will con­tinue to de­velop your strength and fit­ness.

If you want to in­crease your goal to a full marathon, then ex­tend your train­ing af­ter week 10 like this: re­peat weeks 6-10, in­creas­ing the dis­tance on both your short walks by 2-3 miles and the longer week­end walks to 10, 12, 14, 16 and 20 miles.

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