following section is for those of you who intend
to compete at racewalking or will use racewalking
as a serious fitness activity.
your miles in steps, over a period of time. If you
have a good fitness base already, you can increase
faster. If you are just starting to build a base,
increase slowly. If you overdo it, soreness or pain
in the legs will usually make you slow down anyway.
After an increase in miles in any one week, drop
back to near your old level the following week.
This allows the body to recover from the excess
stresses of the longer week. Build up in this "stepped"
fashion. For example, if you are doing 15 miles
a week, increase to 20 the next week but then drop
back to 16-17. The following week go to 22-23, with
a drop back to 17-18. This schedule would build
up to 40 miles a week over about 3-4 months.
above steps already give you an idea of hard and
easy weeks alternating. You should extend this concept
to days also. Plan your hard and easy days and weeks.
Hard days are longer than average or faster than
average. Easy days are either off days or slower,
shorter mileage days. Your definition will vary
as your fitness increases. An easy day to start
may be 2-3 slow miles. Later, this may be 8-10 slow
miles if you are training for the longer distances.
A hard day may be a session at the track or any
type of faster walking. It can also be a longer
day such as your weekly longer walk of 10-15 miles.
the definitions for each of us will vary but the
concept of rest in between harder sessions is most
important. As you get older, the schedule may be
E-E-H-E-E-E-H over the course of a week. Hard weeks
are ones when you increase your distance, do several
speed sessions or have a race. You should then plan
on taking the next week easier. If you are doing
two speed sessions and a longer walk in a hard week,
cut back to one speed session and a medium distance
walk the following week. Save your energy for the
hard days. Don't get into the "push every day"
mindset. Relax and enjoy the easy days. Take pleasure
in just being out strolling. Save the mental and
physical energy for your quality workouts and long
walks. If you overdo it your body will tell you
to back off but it's a lot easier to carefully plan
your schedule and insure you will feel good when
the time to work hard comes. If you have a workout
planned and feel rotten that day, it's best to postpone
it until you feel better. Pushing through a bad
day will just leave you exhausted and cause you
to need more recovery days. Look at your training
long term. Staying healthy and eager will bring