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

Now that you’ve gotten more comfortable picking up your pace, we’re bringing up the amount of running time while decreasing the walk intervals, so you’re going for a full half hour. You’ll still only need 30 minutes for these workouts, so don’t forget to do some strength moves and/or cross-train the rest of the week.

Your Workout

Walk: 4 minutes (50% intensity, or about a 17:00/mile pace)

Run: 2 minutes (60% intensity, or about a 12:30/mile pace)

Repeat 5 times.

Total time: 30 minutes

Total distance: About 2 miles (about .8 miles running)

THIS WEEK'S SCHEDULE:

Monday Off
Tuesday Walk/Run 30 minutes
Wednesday Off
Thursday Off
Friday Off
Saturday Walk/Run 30 minutes
Sunday Off

Total weekly distance: About 3.8 miles

NEXT: WEEK 4

PREVIOUS: WEEK 2

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