Half-Marathon Walk/Run: Week 4

This week you'll add another day of walking/running to your training schedule.

By Alyssa Shaffer
jogging in the park image

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

You're stepping things up a bit and adding a third day of walking/running to the program. "Now that you've started to build a base, you need to add a few more miles to your weekly program," explains Solkin. Keep the walk/run intervals at about a 2 to 1 ratio (4 minutes of walking, 2 minutes of running), and aim to maintain an even pace through each interval.

Your Workout

Walk: 4 minutes (50% intensity, or about a 17:00/mile pace)

Run: 2 minutes (60% intensity, or about a 12:30/mile pace)

Repeat 5 times.

Total time: 30 minutes

Total distance: About 2 miles (about .8 miles running)


Monday Off
Tuesday Walk/Run 30 minutes
Wednesday Off
Thursday Walk/Run 30 minutes
Friday Off
Saturday Walk/Run 30 minutes
Sunday Off

Total weekly distance: About 5.7 miles



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First Published Wed, 1969-12-31 20:33

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