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Old 07-24-2010, 10:56 PM   #1
You don't have to go fast, you just have to go
Daisybelle's Avatar
Join Date: May 2008
Location: Oregon
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Quick Question for those more experienced than I!

Question. I've started adding running intervals into my training 2 to 3 days a week. I'm starting slowly as I am trying to be cautious and do it right. Currently I run 1 minute/walk 3 minutes. I do my long walks on Sundays and I'm planning on doing 5 miles tomorrow morning.

My actual question is should I do my intervals part of the time or just walk it like I typically do? I notice that when I do my 1/3 routine half-way through my walking speed is a little slower and I have to push myself to keep my speed up as I am getting tired. I can walk and walk and walk no problem, it's the running (ok, light shuffling-jogging) that tires me. I want to improve my ability to jog for longer distances so I'm thinking I should jog at least part of the time but I'm not sure that's correct.

Advice please!!
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Old 07-25-2010, 05:20 AM   #2
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It really deends on your goals.

If you are walking to keep fit (or get fit) then walking alone is not a bad form of exercise. To add intensity to your walks do intervals where you speed up your walk and add a lot of arm pump. Or adding the running intervals you descibe will increase the burn, also

If you are attempting to run a race (i.e. the marathon) then working the intervals you describe are perfectly fine, also. One training group I use to coach with had a walk/run group. If I remember correctly they were on the same intervals you describe.

If you are attempting to become a runner then again you are following a perfect conversion plan. Jeff Gallowy wrote in his books about starting to run and he points at an inverted interval (from a running perspective) as the perfecct place to start.

As noted you will become more fatigued as you add more intervals into your walks. It is normal as you are burning more Kcal. If you think you are running too much you can always work the interval back, also.

Good luck. You are follwoing a solid plan
Coach Charles
Perfectly Goofy 2006-2014
Endurance Coach
Running Disney since 99

I don't want easy - just possible

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Old 07-25-2010, 07:49 AM   #3
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I agree, the intervals are the way to go, it will help you develop you're ability to run while still getting the benefits of the walks you're currently doing. Plus it'll make sure you don't overdo it. If you do 1 minute run/3 minute walk for 2 weeks, then do 90 second run (or 2 minute) run 2-3 minute walk, gradually adjusting to what you want thats the best way to do it. Lots of serious runners also do workouts similar to that, called fartlek runs, which combine steady state running with some interval pace.

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Old 07-25-2010, 10:49 AM   #4
You don't have to go fast, you just have to go
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Excellent advice and reassurance from you both! Thank you! I am off to give it a try!

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