| 1 |
Walk briskly for 1 mile. Run 2 min. every half mile until you reach 3.5 total miles. Walk 0.5 mile.
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Walk 3-5 miles.
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Walk 1 mile. Run 3 min. every half mile until you reach 3.5 miles. Walk 0.5 mile.
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Walk 3-5 miles, including 10 run/walk intervals (run 30 sec., walk 1 min.) in the last mile.
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16-20 miles
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| 2 |
Walk 1.5 miles. Run 5 min., walk 5 min.; do 3 times. Walk 1-2 miles.
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Walk 3-5 miles.
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Repeat Week 1 Thursday.
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Repeat Week 2 Monday.
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18-20 miles |
| 3 |
Walk 1.5 miles. Run 10 min., walk 5-7 min., run 10 min., walk 5-7 min.
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Walk 3-5 miles.
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Repeat Week 3 Tuesday.
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Walk 1.5 miles. Run 10 min., walk 5 min., run 5 min., walk 5 min., run 10 min., walk 5-10 min.
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16-20 miles
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| 4 |
Walk 1 mile. Run 3 min., walk 2 min.; do a total of 10 times. Walk 5 min.
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Walk 1 mile. Run 15 min., walk 5 min., run 15 min., walk 5 min.
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Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes.
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Walk 1 mile. Run 10 min., walk 5 min.; do that 15-min. sequence 3 times.
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17.5 miles |
| 5 |
Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min.
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Walk 1 mile. Run 20 min., walk 5 min., run 20 min., walk 5 min.
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Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes.
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Walk 1 mile. Run 15 min., walk 5 min.; do that 20-min. sequence 3 times.
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20 miles |
| 6 |
Walk 1 mile. Run 3 min., walk 2 min.; do that 5-min. sequence a total of 10 times. Walk 5 min.
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Walk 1 mile. Run 25 min., walk 5 min., run 25 min., walk 5 min.
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Walk 1 mile. Run 5 min., walk 2 min.; do that 7-min. sequence 5 times. Walk 5 minutes.
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Walk 1 mile. Run 20 min., walk 5 min.; do that 25-min. sequence 3 times.
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22.5 miles
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