Group A: (Novice Joggers and Power Walkers) Week 12 & 13

Week 12:
Mon: OFF
Tues: 50 minute Walk (3-3.5 miles)- 4mph(15min/mile)
Wed: 1/2 mile easy walk. 40 minutes of run 3 minutes/walk 5 minutes. 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 (1 hour 30min)***goal is 4.0 mph or 15 minute/mile pace.

Week 13:
Mon: OFF
Tues: 50 minute Walk (3+miles)- 4mph(15min/mile).
Wed: OFF/X-train 40minutes
Thur: walk 1/2 mile easy. 50 minutes of run 2 minutes/walk 2 minutes. cooldown: 1/2 mile easy walk).
Fri: OFF/X-Train 40minutes
Sat: Rest Day
Sun: Long run/walk: 2 hour and 20 minute walk (9 mile walk).***goal is 3.5 mph or 16 minute/mile pace.