Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.

You’re repeating last week’s workouts, this time with a little more confidence in your running part of the program. Remember to keep an eye on your intensity — you should finish the end of each running interval feeling strong.

Your Workout

Walk: 5 minutes (50% intensity, or about a 17:00/mile pace)

Run: 1 minute (60% intensity, or about a 12:30/mile pace)

Repeat 4 times.

Total time: 24 minutes

Total distance: About 1.5 miles (about 1/3 mile running)

THIS WEEK'S SCHEDULE:

Monday Off
Tuesday Walk/Run 24 minutes
Wednesday Off
Thursday Off
Friday Off
Saturday Walk/Run 24 minutes
Sunday Off

Total weekly distance: About 2.8 miles

NEXT: WEEK 3

PREVIOUS: WEEK 1

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