Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
You’ve been doing a great job combining your walk/run intervals, and by now the running portion should be feeling pretty comfortable. You’re ready to step things up — this week, for the first time, you’ll be running longer than you’re walking. You can do it! Just remember to keep your intensity at a moderately high pace; fast enough that you’re feeling challenged but not so fast that you can’t maintain it for the full five-minute interval. By the time you’ve finished your long walk/run, you’ll have run the equivalent of a full hour!
Workout 1: Tuesday, Thursday
Walk: 3 minutes (60% intensity, or about a 13:00 pace; you could sing the National Anthem with some breathing breaks)
Run: 5 minutes (70% intensity, or about a 11:30 pace; you can talk in sentences)
Repeat 8 times.
Total time: 64 minutes
Total distance: About 5.2 miles (1.8 miles walking; 3.4 miles running)
Workout 2: Saturday
Walk: 3 minutes (55% intensity, or about a 15:00 pace; you could sing the National Anthem)
Run: 5 minutes (65% intensity, or about a 12:00 pace; you could sing but with some breathing breaks)
Repeat 12 times.
Total time: 1 hour and 36 minutes
Total distance: About 7.4 miles (2.4 miles walking; 5 miles running)
THIS WEEK'S SCHEDULE:
Tuesday Walk/Run 1 hour, 4 minutes
Thursday Walk/Run 1 hour, 4 minutes
Saturday Walk/Run 1 hour, 36 minutes
Total weekly distance: About 17.8 miles
NEXT: WEEK 12
PREVIOUS: WEEK 10
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