Marcus Thompson

I haven't run since school and get winded on a flight of stairs. A colleague challenged me to enter a 10K race in 10 weeks. I said yes before thinking it through. Now I need a beginner-friendly running plan that will get me to the finish line (I don't care about time -just finishing).

I want to lose 20 pounds over the next 4 months in a sustainable, healthy way. I've tried crash diets and cardio-only approaches before and always regained the weight. I want a plan built around strength training and sensible nutrition that doesn't feel punishing.