Beginners

This training program is designed for beginners. The beginner is defined as someone who has not run in a very long time or has never run before, but is able to walk at least one or two. miles. If you are over the age of 35 and are 13kg or more overweight, it is a good idea to see your doctor before starting this program.

This is a 12-week training program which starts with base building and progresses slowly building your endurance thus enabling you to complete the distance. As beginners you may find it an awesome and overwhelming challenge, but taking short regular walk breaks will make your goal to run a half marathon (21.1 km) achievable and with little risk of injuries. I recommend a 5:1 run/walk interval. That is, run for 5 minutes then walk for one minute and continue this pattern for the entire run.

Yes, YOU CAN RUN the Ikogosi Half Marathon!