Taken from www.thenaturegym.blogspot.com/2013/06/walking-walk.html
NG: You are a proponent of the Run/Walk protocol, something which many athletes have trouble understanding and implementing. From your perspective, how did you manage to adapt your training with this method and what are its main benefits?
GB: Nobody has trouble understanding - that’s a smoke screen. Everyone has trouble with their ego, at least when they start.
The main benefits are faster overall pace in workouts, more miles at race pace, quicker recovery and less fade in races.
Simple long run protocol....
I 100% believe that a very similar walk/run protocol has allowed me, as a chronically injured swimmer-turned-wannabe runner, to stay healthy for the past few years. It takes getting over your own ego to accept that this method may be the best for some people.
I don't post this to preach, I post to remind myself - thismethod works for me in this moment of time, and allowed me to run my first IM marathon in the same pace as my first stand alone marathon, with a much more even split and much easier effort.
NG: You are a proponent of the Run/Walk protocol, something which many athletes have trouble understanding and implementing. From your perspective, how did you manage to adapt your training with this method and what are its main benefits?
GB: Nobody has trouble understanding - that’s a smoke screen. Everyone has trouble with their ego, at least when they start.
The main benefits are faster overall pace in workouts, more miles at race pace, quicker recovery and less fade in races.
Simple long run protocol....
●
PowerWalk ten minutes
●
Split run into thirds
●
First third use 15 second PowerWalk segments
●
Second third use 30 second PowerWalk segments
●
Final third use 45 second PowerWalk segments
●
PowerWalk ten minutes
Use anywhere
from a six to a twelve minute cycle, including PowerWalk segments.
●
Walk is fastest comfortable pace - like you are late
for an airplane but don’t want to run in an airport.
●
Arm carriage remains the same (high hands).
●
Cadence remains up.
●
You should also work on PowerWalking hills to avoid
large spikes in heart rate.
I don't post this to preach, I post to remind myself - thismethod works for me in this moment of time, and allowed me to run my first IM marathon in the same pace as my first stand alone marathon, with a much more even split and much easier effort.
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