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

Congratulations! You’re halfway through your program and already have come a tremendous distance since those first few days of training. Since you’ve been practicing going farther and faster on your "long" weekend day, we’re stepping things up a bit more. Your weekday walk/runs are now one hour, and you’ll be walking and running for an equal amount of time at a slightly faster pace. On the weekend, you’ll continue to do a long walk/run, this time extending the run to a full 4 minutes. Remember to use your intensity rating to stay at the pace that’s right for you.

Workout 1: Tuesday, Thursday

Walk: 3 minutes (60% intensity, or about a 12:30 pace; you could sing the National Anthem with some breathing breaks)

Run: 3 minutes (70% intensity, or about a 11:30 pace; you can talk in sentences)

Repeat 10 times.

Total time: 60 minutes

Total distance: About 4.9 miles (2.3 miles walking; 2.6 miles running)

Workout 2: Saturday

Walk: 4 minutes (55% intensity, or about a 15:00 pace; you could sing the National Anthem)

Run: 4 minutes (65% intensity, or about a 12:00 pace; you could sing but with some breathing breaks)

Repeat 10 times.

Total time: 1 hour and 20 minutes

Total distance: About 5.9 miles (2.6 miles walking; 3.3 miles running)

THIS WEEK'S SCHEDULE:

Monday Off
Tuesday Walk/Run 1 hour
Wednesday Off
Thursday Walk/Run 1 hour
Friday Off
Saturday Walk/Run 1 hour 20 minutes
Sunday Off

Total weekly distance: About 15.4 miles

NEXT: WEEK 10

PREVIOUS: WEEK 8

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