Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
There are two different workouts to follow this week. In the first one, you’ll increase your running segment, so you’ll be walking and running an equal amount of time. The second workout introduces the idea of a longer walk/run. "In order to go the full 13, you need to get used to staying out there for at least three to four hours," notes Solkin.
Workout 1: Tuesday, Thursday
Walk: 3 minutes (55% intensity, or about a 15:00 pace)
Run: 3 minutes (65% intensity, or about a 12:00 pace)
Repeat 7 times.
Total time: 42 minutes
Total distance: About 3.15 miles (about 1.4 miles walking; 1.75 miles running)
Workout 2: Saturday
Because you’re going about 20 minutes longer, bring your intensity levels down for each of the walk/run intervals.
Walk: 4 minutes (50% intensity, or about a 17:00 pace)
Run: 2 minutes (60% intensity, or about a 12:30 pace)
Repeat 9 times.
Total time: 54 minutes
Total distance: About 3.6 miles (about 2.2 miles walking; 1.4 miles running)
THIS WEEK'S SCHEDULE:
Tuesday Walk/Run 42 minutes
Thursday Walk/Run 42 minutes
Saturday Walk/Run 54 minutes
Total weekly distance: About 10 miles
NEXT: WEEK 8
PREVIOUS: WEEK 6
Want the latest beauty, fashion and lifestyle tips? Click here to sign up for our fabulous weekly newsletter!