Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
This week, we’re adding an extra day of running. For two of the workouts, keep your pace at about that 65 percent intensity or a 12:00/mile pace (fast enough that you can speak but hear your breathing). For the third workout, increase your speed just a bit more, to 70 percent (about an 11:30/mile pace): You could speak in short sentences to your running partner, but are a bit more breathless.
Total weekly distance: 6 miles
Week 4 Training Calendar
Tuesday Run 2 miles (65% effort; about a 12:00/mile pace)
Thursday Run 2 miles (65% effort; about a 12:00/mile pace)
Saturday Run 2 miles (70% effort; about an 11:30/mile pace)
NEXT: WEEK 5
PREVIOUS: WEEK 3
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Originally published on MORE.com, January 2009.