Set a Clear Goal - Run a Mile in 10 Weeks

Having a concrete goal makes it easier to stay motivated and see progress. Setting your sights on running a mile (10 km) from scratch in 10 weeks is challenging but achievable for most people. It gives you a clear deadline to work towards.

Before you start, it's a good idea to honestly assess your current fitness level. If you've barely moved at all lately, it might be wise to start slowly in the first few weeks to avoid injuries. However, if you have a certain base level of fitness to build upon, you can push a little harder from the start.

Invest in Good Running Shoes and Functional Workout Clothes

One of the most important things when you start running is to have shoes that suit your running style and feet. The wrong shoes can lead to injuries and discomfort. Go to a running store and ask for help choosing shoes based on your needs.

Also invest in functional workout clothes made from breathable, moisture-wicking materials. You don't need the latest and greatest, but make sure the clothes fit comfortably and don't chafe. Good things to invest in are:

• Running shorts or tights
• Functional tops in various thicknesses depending on the weather
• Running socks that protect against blisters
• Sports bra for girls
• Running jacket or windbreaker

Find a Running Routine That Works for You

We all have different schedules and circumstances. Find a running routine that fits into your life. Some prefer to run early in the morning, others in the evening. Maybe you have the opportunity to run during your lunch break a few days a week?

Regardless, try to fit in 3-4 running sessions per week. You'll see continuous progress. The length and intensity of the sessions vary depending on where you are in the training program (more on that below).

A good trick is to schedule your runs as recurring activities in your calendar. Book your sessions and treat them as important meetings - with yourself and your health. This reduces the risk of skipping runs when motivation wanes.

Follow a 10-Week Training Program

To build endurance and be able to run a mile, you need a smart, well-structured training program. You want to gradually increase the load so your body can keep up. But you also need to plan for recovery. Here's an example of a 10-week program:

• Weeks 1-2: Run short intervals of 2-3 min, walk 2 min. Repeat 5-7 times. Train 3 sessions/week.
• Weeks 3-4: Increase running intervals to 4-5 min, walk 2 min. Repeat 5-7 times. Train 3 sessions/week.
• Weeks 5-6: Run 8-10 min continuously, walk 2-3 min. Repeat 4 times. Train 3-4 sessions/week.
• Weeks 7-8: Run 12-15 min, walk 1-2 min. Repeat 3 times. Train 3-4 sessions/week.
• Week 9: Run 20-25 min continuously. Rest 3-5 min. Repeat 2 times. Train 3-4 sessions.
• Week 10: Time for the mile run! Run 5 km twice with one day of rest in between. On the last session, run a mile at a comfortable pace.

Of course, you can adjust the program to suit your needs. The point is to gradually increase the distances you run and reduce the walking breaks. Listen to your body and rest for a day between sessions.

Complement Running with Strength Training

Many people think running is all about endurance. But to be able to run long distances and reduce the risk of injury, it's important to build strength as well. Aim for 1-2 sessions per week where you train your whole body with a focus on your core and legs.

Good exercises for runners are:

• Squats and lunges - strengthen thighs and glutes
• Calf raises and toe raises - strengthen calves and feet
• Planks and other core exercises - build a strong core
• Push-ups and pull-ups - strengthen the upper body

Try circuit training where you alternate strength exercises with cardio movements like jump rope, burpees, or step-ups. 20-30 minutes is a good length for a session. Build up your strength gradually, just like your running.

Celebrate Your Progress and Have Fun Along the Way

Going from barely any running at all to completing a mile in 10 weeks is a real achievement! Make sure to celebrate your progress along the way. Maybe treat yourself to something special after a completed session? Or set intermediate goals to look forward to - like running a certain number of minutes continuously or completing a new route.

Find ways to make your running training as fun as possible for you. Some people enjoy listening to music or a great podcast, while others prefer to run with a friend and chat at the same time. Vary your routes and environments - run in the woods, in the city, or on a treadmill. Try a race or do a relay with friends. The possibilities are endless!

Remember, we all have our off days when running feels tough and sluggish. But with the right mindset, a goal in sight, and a smart, well-structured training program, you will succeed. From couch potato to mile runner in 10 weeks - you've simply run into a new phase of life. Congratulations!