Half-Marathon Walk/Run: Week 5

This week you’ll be picking up speed and adding more intensity to your pace.

By Alyssa Shaffer
joggers image

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

Time to pick up the speed a bit. This week, try to increase your walking pace to about a 55 percent intensity level — swing your arms forward and back to help you walk faster, says Solkin. You’ll be slightly breathless, but still comfortable (about a 15:00 minute pace for a mile). Your run will get a bit faster, too: Go at about a 65 percent intensity, or roughly a 12:00 pace — you could sing the National Anthem, but would need to take some breathing breaks. This workout is also a bit longer than the last few, but still only 36 minutes. (So remember to use those off days to cross train!)

Your Workout

Walk: 4 minutes (55% intensity, or about a 15:00 pace)

Run: 2 minutes (65% intensity, or about a 12:00 pace)

Repeat 6 times.

Total time: 36 minutes

Total distance: About 2.6 miles (about 1 mile running)


Monday Off
Tuesday Walk/Run 36 minutes
Wednesday Off
Thursday Walk/Run 36 minutes
Friday Off
Saturday Walk/Run 36 minutes
Sunday Off

Total weekly distance About 7.8 miles



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