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:

Monday Off
Tuesday Walk/Run 42 minutes
Wednesday Off
Thursday Walk/Run 42 minutes
Friday Off
Saturday Walk/Run 54 minutes
Sunday Off

Total weekly distance: About 10 miles

NEXT: WEEK 9

PREVIOUS: WEEK 7

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