Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
You're stepping things up a bit and adding a third day of walking/running to the program. "Now that you've started to build a base, you need to add a few more miles to your weekly program," explains Solkin. Keep the walk/run intervals at about a 2 to 1 ratio (4 minutes of walking, 2 minutes of running), and aim to maintain an even pace through each interval.
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:
Tuesday Walk/Run 30 minutes
Thursday Walk/Run 30 minutes
Saturday Walk/Run 30 minutes
Total weekly distance: About 5.7 miles
NEXT: WEEK 5
PREVIOUS: WEEK 3
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