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?

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.