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Run/Walk advice
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 2015-07-01 9:31 AM |
Champion  6993      Chicago, Illinois |  Subject: Run/Walk adviceI started with my training group that runs walk 3:2 the idea is to avg 14:00 miles. Coaches say its suppose to be a 13 min run and 15 min walk. They more do 12 min run and 16 min walk. My issue is is the 12 min run is killing my HR in the first half mile though if I run constant at the 14 min pace I am good for 3 miles or more. I figure I need to start running 12 min mile intervals and if so what should I start at? Not sure if I can do the 3:2 daily yet. Since that is ulimatrely for my long runs should I even try to push it to 11:30 making 12 mins miles easier. Also how many days a week should I do it. I can do it 1 to 5 since I run everyday at work. |
| 2015-07-01 1:17 PM in reply to: chirunner134 |
Not a Coach 11473 Media, PA | Subject: RE: Run/Walk advice Can you do 13min miles in a 3:2 pattern? (Don't worry too much about the pace of the walk, just make sure it's more than 'trudging' along). If you can, start with that. |
| 2015-07-02 11:57 AM in reply to: 0 |
| 928 | Subject: RE: Run/Walk advice Originally posted by JohnnyKay Can you do 13min miles in a 3:2 pattern? (Don't worry too much about the pace of the walk, just make sure it's more than 'trudging' along). If you can, start with that. That would actually require a faster run pace than 12:00/mile, so he would still have the problem of the heart rate going too high. I would say go the other-- keep a 14:00/mile the whole time, only stopping to walk for 30s to a minute if your HR is going up too high. If you can maintain a consistent HR at 14:00/mile, then do so. You said you can do that for 3 miles now, so I don't see any need for run/walk if the run pace is making your HR too high. When you want to extend the distance, keep to 14:00/mile but insert 1 minute walk breaks every 4-5 minutes. You can do this 5 days/week, but you might need to gradually build up to that depending on what you are doing now. Edited by jennifer_runs 2015-07-02 11:59 AM |
| 2015-07-02 1:12 PM in reply to: chirunner134 |
| Member 166 Bismarck, ND | Subject: RE: Run/Walk advice If you are having a hard time running 3 minutes at a time, I would change the times. I have always done a walk/run method. Jeff Galloway has a book that is great for a reference. I have a couple of his books. But, one thing he says is that you can either double or half your times and stay the same speed. So, you could run/walk 1.5/1. My husband started using this method this year. He had found that he didn't need a full 2 minute walk but couldn't mainain 3 minutes of running. So, I had him do something like this and he felt much better and could go for longer distances. |
| 2015-07-02 1:26 PM in reply to: jennifer_runs |
Not a Coach 11473 Media, PA | Subject: RE: Run/Walk advice Originally posted by jennifer_runs Originally posted by JohnnyKay That would actually require a faster run pace than 12:00/mile, so he would still have the problem of the heart rate going too high. I would say go the other-- keep a 14:00/mile the whole time, only stopping to walk for 30s to a minute if your HR is going up too high. If you can maintain a consistent HR at 14:00/mile, then do so. You said you can do that for 3 miles now, so I don't see any need for run/walk if the run pace is making your HR too high. When you want to extend the distance, keep to 14:00/mile but insert 1 minute walk breaks every 4-5 minutes. You can do this 5 days/week, but you might need to gradually build up to that depending on what you are doing now. Can you do 13min miles in a 3:2 pattern? (Don't worry too much about the pace of the walk, just make sure it's more than 'trudging' along). If you can, start with that. I meant do the running portion at 13:00min pace. Do the walk at something slower and don't worry that it does not average 14 for now. |
| 2015-07-02 5:18 PM in reply to: JohnnyKay |
| 928 | Subject: RE: Run/Walk advice Originally posted by JohnnyKay Originally posted by jennifer_runs Originally posted by JohnnyKay That would actually require a faster run pace than 12:00/mile, so he would still have the problem of the heart rate going too high. I would say go the other-- keep a 14:00/mile the whole time, only stopping to walk for 30s to a minute if your HR is going up too high. If you can maintain a consistent HR at 14:00/mile, then do so. You said you can do that for 3 miles now, so I don't see any need for run/walk if the run pace is making your HR too high. When you want to extend the distance, keep to 14:00/mile but insert 1 minute walk breaks every 4-5 minutes. You can do this 5 days/week, but you might need to gradually build up to that depending on what you are doing now. Can you do 13min miles in a 3:2 pattern? (Don't worry too much about the pace of the walk, just make sure it's more than 'trudging' along). If you can, start with that. I meant do the running portion at 13:00min pace. Do the walk at something slower and don't worry that it does not average 14 for now. Ah, I got it-- yes-- that would work. |
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