Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
This week you’re going both faster and a bit longer on one of the runs, but still keeping it to only three days. "To help you go faster, pump your arms a bit more vigorously, keeping your legs and arms in sync, and lift your heels a little higher," says Solkin. Try to keep all of your runs at least a 70 percent intensity; for one, make it a full 75 percent: You can speak just a few words at a time to your running buddy and are definitely breathing hard.
Total weekly distance: 7 miles
Week 5 Training Calendar
Tuesday Run 2 miles (70% effort)
Thursday Run 2 miles (75% effort)
Saturday Run 3 miles (70% effort)
NEXT: WEEK 6
PREVIOUS: WEEK 4
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Originally published on MORE.com, January 2009.