Well I did my 5k the other night and for 2 miles I was at 13+ min mile. I was happy with that but I wonder if I can sustain that for more that 6 miles which is what I"m at now. BUT I don't do the 13 mm for the whole 6 miles and that is on the track. I'm usually at around 14. Yesterday we did a street walk 4 miles with hills and that was an hour with warm up and cool down included and most of that was not fast because some in the group were not up to speed in their training.
Any advice on building speed and endurance. I usually do the track, or treadmill, ellip or our street walk which is either 3 or 4 miles. Not much into weights or any other training just the walking or ellip.
Also, I need to get my son and his gf some training for the 1/2 they are way behind us in speed, endurance, I worry that they will not make it and I want so terribly for all us to win that medal. I would be heartbroken if they were not able to complete the course.
Well throw out some suggestions as I'm at a loss as to what to do for them. I'd like to train with them but don't want to lower my schedule to meet theirs either.
HELP
denise
Denise, I don't do weights or other training either. I'm a walker.
For strength and power do the hills. Find a course to walk that is very hilly. You build the leg muscles that get neglected only walking a flat route. Do the hill route once or twice a week to start then after you are comfortable on hills do them three or more times a week.
Get a good stride going where your walking from the hips and butt not the legs. Follow me here:
You want to walk in a straight line, so you must swing your foot around in front of your leg to keep walking a straight line. Do it with a fluid motion from your hips and butt, letting your hip drop a little as your foot swings forward.
As you go up a hill concentrate on what is happening with your feet: you land on your heel then you kinda roll/vault over like your leg is a pole your using to vault. Your back foot is pushin off from the toe, feel that, your power comes from the push off. Going up a steep hill makes it easier to feel what the feet are doing.
Swing your arms strongly with most of the swing to the rear, the stride of a walker is different than that of a runner so don't swing your arms like a runner.
Hold your body erect, let your abs be the pivit for arms and legs. Keep your abs tight but not so much that it hurts but get them used to being held firmly.
Denise I hope that helps some.
Dave
I don't know if I can get anyone to come along with me.....may have to do this on my own, but I CAN DO IT!
