Half-Marathon Walk/Run: Week 8

Repeat last week’s workouts again this week — you should feel more comfortable this time!

By Alyssa Shaffer
woman jogging image

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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First Published Mon, 2009-04-06 17:05

Find this story at:

http://www.more.com/health/fitness/half-marathon-walkrun-week-8