Burn more calories, build endurance, get stronger

We all have days when we don't feel great about our bodies -- but what if you discovered a program that could help you develop total body confidence? You wouldn't just look incredible, but you'd also be fired up, fast, lean, strong and in absolute awe of your own abilities. This workout offers all that, and you'll start feeling the effects almost immediately as you train to walk or run a 10k race.

Even if you've never considered yourself capable of participating in a race, you'll be ready to go by the end of this program. Created exclusively for Shape by competitive marathon runner and sports therapist Phil Wharton, co-author of The Whartons' Cardio-Fitness Book (Three Rivers Press, 2001), The Whartons' Strength Book (Times Books, 1999) and The Whartons' Stretch Book (Times Books, 1996), the 12-week program packs two workouts into one.

Three weekly walk/run plans will build your cardio endurance, while a strength and stretch program specifically targets the muscles you use in running to ensure an ultrastrong, race-ready body, and one that's protected from injury. The bonus? "You're going to get so much confidence from setting small goals and progressively achieving them," Wharton says. We also provide tons of training tips, plus additional insight if you decide you want to advance to running a marathon.

By doing this easy-to-follow program, you'll burn significant calories, increase strength and flexibility -- particularly in your lower body -- see an incredible boost in your energy, reduce your risk for disease and, best of all, feel great about yourself.