WALKING AND RUNNING GUIDE
BASIC TRAINING GUIDE
  • Warm up: Always start your walks or runs with a warm up section. This can be around 5-10 minutes and should be at a really low intensity.
  • Build up: Before you get into the harder section of your walk or run, it is good to build up to it so you don't shock the body too much. If on a non-stop run this could be done by gradually building up in pace until you reach your core running or walking speeds.
  • Light stretch: Many trainers like to do a light stretch before they get into the harder part of their training. This is common in training sessions that are broken up into bits - like interval sessions or hill sessions.
  • Core training: This is the hard part of you training. When we state that the session is to include intervals or hill repeats, this is the section where it is conducted - after your body is warmed up and ready.
  • Cool down: After you have finished the hard part of your training, it is ideal to do a cool down. This will be 5-10 minutes of light walking or running.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
ACTIVE RECOVERY

Most people do this style of session, for the first time gym visitor it is pretty much all they do, for the elite athlete it is applied into their routine between hard sessions. This should always be at a low intensity. Basically going through the motions and enjoy it. It is great to apply some extra time stretching after this session.

TIME TRIALS

This is the ideal marker. Pick your distance and keep a record of how long it takes you to do a particular walk, run or ride. Make it appropriate to your stage of training. If you are unfit, don’t go out and try to do a personal best – this will most likely put you out of training. Do your time trial as a starting marker, knowing that you want to beat it later in your routine. Do what I do, deliberately go slower on your first time trial. It is a lot more motivating seeing a new record each time you do it. Don’t aim to go really hard until you are well into your training program and are trained up to go hard.
LONG SLOW DISTANCE

The basic rule for the Long Slow Distance session is simply as stated – it’s longer and slower than other sessions. Done just once a week, your first LSD session should only be as long as your normal session. From there it is increased in acceptable steps until an acceptable peak is reached. You should usually only increase the distance by around 10% every week or two (depending on fitness level).

For example if an unfit walker may walk around 2km for training sessions. The LSD walk may increase by just 200m every week or two until a 5km peak is reached and held. A more experienced walker, who walks around 5km or so, may then build up by 500m every week to reach a 10km LSD peak.

Although the intensity for this session is low, it should still have a warming up phase. The core of the session is controlled as stated, and as always there should be a cooling down phase followed by some light stretching.

SAMPLE SESSION (6KM WALK)
  • Warm up: 1 km easy.
  • Core: 4 km at LSD rhythm.
  • Cool down: 1 km easy.
  • Stretch: Mostly legs
FARTLEK TRAINING

This is essentially speed play. This session is a great way to spark some intensity or life back into the body. It is also great as a build up for interval training. There are many different ways of addressing this. For example if out on a walk, you pick an object in the distance and walk quicker towards it. Let the body recover with a light stroll (or even stop and stretch) then pick a closer object and make it a little quicker. Let the body recover with a light stroll. Pick an up hill and put an effort up that hill. The session basically entails a number of efforts of different distances and intensities. This is great with a group; let each person take a turn at picking the distance and the intensity.

Note: As with all sessions, be aware of your personal acceptable limits. When you lower the effort to a really short distance, there may be a tendency to treat it like a sprint. Never do anything too hard too soon, the idea is to raise the intensity just a little to prepare it for harder efforts in later sessions. Control it or you could end up putting your body out of action.

SAMPLE SESSION (4-5KM)
Note: In fartlek style sessions, the recovery is slower than your normal walk to ensure sufficient recover. Some walkers may want to actually stop to help their recovery a little.
  • Warm up: 800m easy
  • Build up: 700m moderate
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core: 2-3km worth of efforts. * Pick a different marker and work a little hard toward it. * Do multiples of this as you feel fit. * Distances may vary from 100m up to 500m or more.
  • Cool down: 500m easy
  • Stretch: Mostly legs.
INTERVAL TRAINING Interval training is perhaps the best training technique anyone can put into his or her routine. This style of training basically entails intervals of higher intensity. The interval length and interval intensity can be adjusted to suit the individual. Again this session should be preceded by a warm up, then finish with a cool down and stretch.

There is a whole range of interval formats that can be designed. They can include shorter intervals at a high intensity, longer intervals at a moderate intensity, you pick the distances and intervals appropriate to you.

STANDARD INTERVALS
  • Warm up: 500m easy.
  • Build up: 500m with 3 x 100m moderate efforts.
  • Stretch: Light – mainly legs or working muscles.
  • Core: 3 x 500m effort at moderately solid intensity. (400m easy recovery, or rest, between efforts).
  • Cool down: 500m easy.
  • Stretch: Light stretch concentrating on worked muscles.
Interval training sessions can also be done over varying distances and intensities. You are only limited by your imagination here. Try sitting down and preparing some of your own. Again however, keep in mind your level of ability and keep it within a suitable range. Below are some fun interval variations.
DECLINING (OR INCLINING) INTERVALS

Note: Declining sets are when the first effort is longer, then decreases with each effort. Inclining sets increase intensity with each effort. Again runners pick the appropriate distance and make their recovery a jog.

  • Warm up: 500m easy.
  • Build up: 500m with 3 x 100m efforts at moderate intensity.
  • Stretch: Light – mainly legs or working muscles.
  • Core: 1km effort at moderate intensity (above casual pace) / 400m easy recovery / 750m effort a moderately solid intensity / 400m easy recovery / 500m effort at solid intensity /
  • Cool down: 500m easy.
  • Stretch: Light stretch concentrating on worked muscles.
PYRAMID INTERVALS

Note: A pyramid set is one that starts off short, increases to a peak, the decreases again. Again the runner picks the appropriate distances and jogs the recovery.

  • Warm up: 500m easy.
  • Build up: 500m with 3 x 100m efforts at moderate intensity.
  • Stretch: Light – mainly legs or working muscles.
  • Core: efforts over 400 / 800 / 1km / 800 / 400 metres (with 200m easy recovery).
  • Cool down: 500m easy
  • Stretch: Light stretch concentrating on worked muscles.
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