Plan developed by Mindy Solkin, owner and head coach of The Running Center in New York City.
Now that you’ve gotten more comfortable picking up your pace, we’re bringing up the amount of running time while decreasing the walk intervals, so you’re going for a full half hour. You’ll still only need 30 minutes for these workouts, so don’t forget to do some strength moves and/or cross-train the rest of the week.
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)
THIS WEEK'S SCHEDULE:
Tuesday Walk/Run 30 minutes
Saturday Walk/Run 30 minutes
Total weekly distance: About 3.8 miles
NEXT: WEEK 4
PREVIOUS: WEEK 2
Want the latest beauty, fashion and lifestyle tips? Click here to sign up for our fabulous weekly newsletter!