Group A: (Novice Joggers and Power Walkers) Week 9 & 10

Week 9:
Mon: OFF
Tues: 40 minute Walk (2.5-3 miles)- 4mph(15min/mile)
Wed: 1/2 mile easy... walk. Jog/Walk 4 miles at 15:00/mile; 1/2 mile easy...walk.
Thur: Rest/X-train 40minutes
Fri: 60 minutes (walk 10minutes, jog 2 minutes-repeat for entire workout).
Sat: Rest
Sun: Long run/walk: 6miles or (1hour 30 minutes)
***goal is 4.0 mph or 15 minute/mile pace.
Week 10:
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: 2 hour walk (8 mile walk).
***goal is 3.5 mph or 16 minute/mile pace.