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

This week’s long run will take you just short of a half-marathon (12 miles). Don’t worry! You’ve trained your body to prepare for these longer distances. Take it at a moderately intense pace — one that you can hold for the full distance.

Total weekly distance: 25 miles

Week 7 Training Calendar

Monday Off
Tuesday Run 6 miles (75% intensity)
Wednesday Off
Thursday Run 4 miles (80% intensity)
Friday Off
Saturday Run 12 miles (70% intensity)
Sunday Run 3 miles (65% intensity)

NEXT: WEEK 8

PREVIOUS: WEEK 6

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Originally published on MORE.com, January 2009.