Guidelines:

THIS IS a Deload week. Don't over do it. Use this time to let the body and mind recharge. 

SIT (Sprint Interval Training). Use these workouts when you don't have time to do a full run workout. Great to do after a strength workout when you are already warmed up. 

RI = Rest Interval

 

Endurance Walk (EASY-MOD)

Walk for the prescribed amount of time staying aerobic (EASY to EASY-MOD) and walking with a steady cadence. 

Divide your walk time up into quarters. You’re going to insert a faster pace block for the third quarter. Start off EASY. When you are half way into your walk, increase your speed to EASY-MOD to MOD. Finish the final quarter walking EASY. 

A 1 hour walk would look like this:

30 min EASY
15 min EASY-MOD to MOD

15 min EASY

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SIT Walk (Sprint Interval Training): HARD

Warm-up:        
5 minutes easy walking 
3 x 30s walking MOD pace.  RI = 1 min EASY walk
3 x 30s Walking MOD-HARD pace.  RI = 1 min EASY walk 

 

Workout:           

1 x 15 sec. MOD-HARD to HARD. RI = 1:30 min. EASY

1 x 25 sec. MOD-HARD to HARD. RI = 1:30 min. EASY

Repeat x 5
 

Cool down:        
3-5 min EASY

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Tempo Walk  (MOD)

A tempo walk is a continuous effort that locks in a steady rhythm. It is not as easy  as your Long Steady Distance walk, and not as hard as hill repeats and intervals. It is MOD. 

 

Warm-up:          
5 minutes easy walking 
3 x 30s walking MOD pace.  RI = 1 min EASY walk
3 x 30s Walking MOD-HARD pace.  RI = 1 min EASY walk

 

Workout:           
1 x 1 min of harder tempo walking MOD 
1 x 1 min of easier tempo walking EASY-MOD

1 x 1 min EASY

Repeat for 2 min, then 3 min, then 4 min, etc. 
 

Cool down:        
3-10 min easy walking. 

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