Group A: (Novice Joggers and Power Walkers) Week 7 & 8 Training

Week #7:
Mon: OFF
Tues: 40 minute Walk (2.5-3 miles)- 4mph(15min/mile)
Wed: 1 mile easy walk/jog; 3 miles at 16:00/mile; 1 mile easy walk/jog.
Thur: Rest/X-train 40minutes
Fri: 60 minutes (walk 10minutes, jog 2 minutes-repeat for entire workout).
Sat: Rest
Sun: Long run/walk: 4miles or (1hour)

Week #8:
Mon: OFF
Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).
Wed: OFF/X-train 40minutes
Thur: 60 minutes (walk 10 minutes, jog 2 minutes-repeat for entire workout).
Fri: OFF/X-Train 40minutes
Sat: Rest Day
Sun: Long run/walk: 1 hour and 45 minutes (7 mile walk).