Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
We’re taking a break from speed and hill intervals this week to allow your body time to recover — and to help you get ready for the increased mileage of your training plan. In fact, your long run this week edges up to 8 miles; by now you should be able to comfortably cover this distance and finish feeling strong. Remember to keep your intensity at a level you can handle, and don’t forget to cross train on at least two of your "off" days.
Week 11 Training Calendar
Total weekly distance: 18 miles
Tuesday Run 4 miles (80% intensity; you can speak in short words)
Thursday Run 6 miles (75% intensity; you can speak in short phrases)
Saturday Run 8 miles (70% intensity; you can speak in sentences)
NEXT: WEEK 12
PREVIOUS: WEEK 10
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Originally published on MORE.com, January 2009.