The 12-Week Rise Method

What is the 12-Week Rise Method?

The Rise Plan is a 12-week personalized beginner running program designed to help you build confidence, consistency, and endurance—whether you're starting from scratch or training for your first race. With simple structure, weekly check-ins, and mindset support, this plan helps you go from “I don’t know where to start” to “I can do this.”

No pressure. No judgment. Just progress. One step at a time.

What’s Included

12-Week Personalized Running Plan
Tailored to your starting point, schedule, and specific race or goal.

Weekly 1:1 Coaching Check-ins (Phone or Voice Messaging)
Accountability, support, and motivation every step of the way.

Mind-Body Integration Tools
Guided meditations, breath-work, mindset prompts, and recovery tips to build resilience from the inside out.

Training Journal & Reflection Prompts
A downloadable tracker to help you stay connected to your progress, physically and emotionally.

Race Day Prep Toolkit
Strategy session, gear checklist, and mental prep for your first 5K or milestone run.

Ongoing Access to Me (Jessica Justus, RN, EMT-P, CPT)
You’ll never go through it alone—ask questions, share wins, or get support anytime!

BONUS: Pre-race call and post-race celebration check-in!

I’m not here to push you to your limits—I’m here to help you meet yourself in motion. We’ll focus on progress, not perfection. This isn’t just about running. It’s about rising.