 | Developed by:Dave McGovern
World Class Race Walking
www.racewalking.org |
| Mon. |
Warm up, then walk fast for 30 seconds, then slow for 1 minute. Repeat 8-10 times. |
| Tues. |
Easy 30 minutes. |
| Wed. |
"Tempo walk." 15 minutes easy, then 10 minutes fast, then 5 minutes easy. |
| Thurs. |
Easy 30 minutes |
| Fri. |
Off |
| Sat. |
Easy 3 miles |
| Sun. |
Off |
| Mon. |
Warm up, then walk fast for 1 minute, then slow for 1 minute. Repeat 8-10 times. |
| Tues. |
Easy 30 minutes |
| Wed. |
10 minutes easy, then 15 minutes fast, then 5 minutes easy. |
| Thurs. |
Easy 30 minutes |
| Fri. |
Off |
| Sat. |
Easy 4 miles |
| Sun. |
Off |
| Mon. |
8 x 400m @ 5K pace. |
| Tues. |
Easy 30 minutes |
| Wed. |
5 minutes easy, then 20 minutes fast, then 5 minutes easy. |
| Thurs. |
Easy 30 minutes |
| Fri. |
Off |
| Sat. |
Easy 5 miles |
| Sun. |
Off |
| Mon. |
Warm up, then 10 x 200-meters (1/2 lap or 1 minute) fast with 1:00 easy walking rests. |
| Tues. |
Easy 45 minutes |
| Wed. |
5 minutes easy, then 25 minutes fast, then 5 minutes easy. |
| Thurs. |
Easy 30 minutes |
| Fri. |
Off |
| Sat. |
Easy 6 miles |
| Sun. |
Off |
| Mon. |
Warm up, then 8 x 400m (1 lap) at 5K pace with 2:00 rests. |
| Tues. |
Easy 30 minutes |
| Wed. |
5 minutes easy, then 30 minutes fast, then 5 minutes easy. |
| Thurs. |
Easy 30 minutes |
| Fri. |
Off |
| Sat. |
Easy 4 miles |
| Sun. |
Off |
| Mon. |
Warm up, then 2 x 1K or 3 x 800 meters (1/2 mile) at 5K race pace with 1:00 rests. |
| Tues. |
Easy 30 minutes |
| Wed. |
Warm up, then 6 x 400-meters at 5K race pace with 1:00 rests. |
| Thurs. |
Off or easy 20 minutes walk. |
| Fri. |
Easy 20 minutes walk, then 4 x :30 seconds fast with :30 second rests. |
| Sat. |
USATF National 5K Championship |
Notes:
- A standard high-school or college track is 400 meters around, or just short of 1/4 mile.
- 1 Kilometer ("1K") is 2 1/2 times around (2 1/2 "laps"). 1 mile is about 4 laps, while 5K is 12 1/2 laps.
- A standard warm up would be 10 - 15 minutes of easy walking. The pace should get gradually faster through the warm up. After the warm up, most walkers do flexibility drills (many can be found at www.RaceWalking.org) then a few "accelerations," which are short (10 - 15 seconds) but fast sprints to get the muscles really ready to walk.
- What is 5K "race pace" if you've never raced a 5K? It should be a bit faster than your pace on the fast parts of your Thursday "tempo" walks.
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