Three Diet Plans
RUN OFF 5 POUNDS
Three no-diet plans for getting a bit thinner, a lot healthier, and fit enough to run a marathon.
By Jane Unger Hahn
Photographs by Robbie McClaran
PUBLISHED 11/25/2003
PLAN 3: 5 POUNDS IN 11 WEEKS
As with the other two plans, add a mile or 2 to two of your workouts each week, and add some intensity to two other runs.
| Week | Mileage | Etra | Intensity- | Cumulative | Weight |
| Calories | Booster | Calories | Loss | | |
| Burned | Calories | Burned | (appro.) | | |
| 1 | 22 | 200 | 300 | 500 | |
| 2 | 24 | 400 | 300 | 1,200 | |
| 3 | 26 | 600 | 300 | 2,100 | |
| 4 | 29 | 900 | 300 | 3,300 | 1 lb. |
| 5 | 32 | 1,200 | 300 | 4,800 | |
| 6 | 36 | 1,600 | 300 | 6,700 | 2 lbs. |
| 7 | 40 | 2,000 | 300 | 9,000 | |
| 8 | 40 | 2,000 | 300 | 11,300 | 3 lbs. |
| 9 | 40 | 2,000 | 300 | 13,600 | |
| 10 | 40 | 2,000 | 300 | 15,900 | 4 lbs. |
| 11 | 40 | 2,000 | 300 | 18,200 | 5 lbs. |
Mileage: This plan will double your weekly mileage from 20 to 40 miles, and all but register you for a marathon. Begin your mileage increases as explained in Plan 1. The only difference is that you continue to increase your mileage through week 7.
Intensity: Along with your incremental mileage increases, increase the intensity of two of your other weekly runs by adding Workout-Booster A and Workout-Booster B (as explained in Plan 1) every week.
