Racewalking Workouts - Distance Walk

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When
Once per week.

Benefits
Builds endurance and burns off calories.  Those training for longer distance events should build up their mileage steadily.  Those training for a 5K or 10K competitive walk should exceed the event distance by a mile or two in their distance workout.

Workout
• Start at an easy pace for 5-10 minutes.
• Stop and do a stretching and flexibility routine for 5 minutes. Stretches
• Resume your walk at a pace that brings your heart rate up to 65-80% of your maximum heart rate (MHR). Heartrate Calculator
• This is a comfortable pace range between being able to speak in sentences to being able to speak only in short phrases.
• Walk for 5-10 miles, or longer if you have built up your endurance.
• End with 5 minutes of gentle stretching and flexibility exercises. Stretches

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