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)

THIS WEEK'S SCHEDULE:

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

NEXT: WEEK 6

PREVIOUS: WEEK 4

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