Walking Through the Start Line – My First Week of Half Marathon Training

When I decided to commit to a 12-week half marathon training plan, I was ready to embrace the challenge. I had my plan printed, my running shoes broken in, and my favorite playlist queued up. I spent weeks getting my head in the game, psyching myself up for the journey ahead.

This wasn’t just about running; it was about pushing my limits, staying consistent, and proving to myself that I could go the distance again. The excitement of a fresh challenge was energizing, and I felt ready to hit the ground running (quite literally). What I didn’t expect, however, was a last-minute injury throwing a wrench in my plans just two days before the starting gun.

The Injury.

So on the Saturday morning I was teaching a class called Foundational Strength and towards the end we did some Barbell lunges with a half rep at the bottom. My right hip was tight and i thought then i need to work on my flexibility again!

Then i went down in my left and that lovely creaking sound ouch! Discomfort in the left hip and down the inside of my Quads flipping great.

My heart sank as I iced it that evening, knowing the timing couldn’t have been worse.

After a short pity party (complete with snacks I’d promised myself I’d avoid), I had to have an honest conversation with myself. Was this setback going to derail my goal, or could I adjust?

I reminded myself of the mental preparation I’d done leading up to this and decided to adapt. My head was ready for the challenge, even if my body wasn’t quite there yet.

Walking Through It

Instead of scrapping the plan, I decided to walk each session. It wasn’t the triumphant start I envisioned, but it was a start nonetheless.

Day 1 I laced up and hit the road for my first scheduled session, it was a threshold test session, the result of this will dictate the pace for the rest of the 12 week sessions. It felt strange not breaking into a push hard run as i knew i could have ran faster but I reminded myself: this is about the journey, not the pace.

I felt a dodgy twinge after 10 so I decided afterwards to walk from the next session ??.

Session Plan 5 mins warm up, 30 mins Threshold, 5 mins cool down.

Day 3 The day’s session was a 40 walk not run. My groin was still tender, and the temptation to cut the route short loomed. I pushed through, focusing on the rhythm of my steps and the sights around me. There’s something about slowing down that allows you to notice the details you’d normally sprint past—trees swaying in the wind, birds singing, even the soft crunch of gravel underfoot.

Day 5 This was supposed to be my first speed/hill session, but walking laps around where I live didn’t quite deliver the adrenaline rush I’d imagined. Still, I embraced it as an opportunity to listen to my body. By the end, I felt grateful for movement, even if it wasn’t at my usual pace.

Day 7 My “long run” day became a long walk day. 40 mins of quiet determination reminded me why I signed up for this in the first place: to challenge myself, no matter the obstacles.

Getting My Head in the Game

The first week wasn’t just about walking through the injury—it was about reframing the entire challenge. I spent a lot of time reminding myself why I started:

• It’s a Marathon, Not a Sprint (Literally): The training plan spans 12 weeks. One slower week isn’t going to ruin the outcome.
• Building Mental Toughness: If I could adapt to this unexpected hurdle, I could adapt to whatever else came my way during training—or the race itself.
• Finding Joy in the Process: Walking gave me space to appreciate the small moments and reconnect with my surroundings. It wasn’t the plan, but it was meaningful in its own way.

Lessons from Week 1

Progress Over Perfection The perfect start doesn’t exist. What matters is showing up, even if it looks different than you planned.

Adapting Builds Resilience Learning to pivot in the face of challenges isn’t just good for training—it’s good for life. Walking through Week 1 gave me a new perspective on patience and persistence.

Recovery Is Key Taking care of my groin/hip became part of the plan. I alternated icing with stretches and focused on strengthening exercises. It’s a reminder that recovery is as important as training.

Looking Ahead

Week 1 wasn’t what I envisioned, but it taught me more than any perfect run could have. I’m hopeful that with care and patience, I’ll be back to running soon. Until then, I’ll keep walking forward—one step at a time.

Have you ever faced a setback in training?

How did you adjust and push through?

Share your story in the comments—I’d love to hear how you stayed motivated!

Or contact me via Social Media or email sjonespersonaltrainer@gmail.com

I am doing this for a local charity called Be Free Young Careers if you fancy sponsoring then use the link below or for more information use this link; https://tr.ee/A6Rzk7WuQO