Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
Almost halfway there! Follow last week’s workout with two faster-paced walk/run combos during the week and your longer walk/run on the weekend. By now, you should feel pretty comfortable moving at both a quicker pace and for a longer time; if you’re having problems, scale your speed back a bit.
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
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 9
PREVIOUS: WEEK 7
Want the latest beauty, fashion and lifestyle tips? Click here to sign up for our fabulous weekly newsletter!