Whether you are taking your first steps in running or preparing for a half-marathon, here are a few simple benchmarks to help you progress at your own pace.
BEGINNING — getting started right
Start with short, regular outings rather than focusing on performance. Alternate walking and running if needed: the goal is to get into the habit of getting out, not to go fast.
PROGRESSION — building your endurance
Gradually increase the distance or duration of your runs, one week at a time. Vary your pace and keep at least one rest day between sessions.
SURPASSING — preparing for a goal
For a 10k or a half-marathon, structure your weeks around a long run, a pace session, and a recovery session.
Every runner starts somewhere. Your next stride counts.