Training – Get Up to Speed!

Want to get started but you don’t know how? Just follow this training guide and you will be ready to go in ten weeks. You can find even more information at walk30.blogspot.ca!

Do you want to improve your walking time or fitness level, but don’t know how? Check out our tips below.

Please Note:  The Walking Classic race course has several challenging hills, so make sure that your training includes a lot of practicing on hills.

Training Guides

Choose your level and download your guide:

Getting Started

5k over 10 weeks
PDF

Intermediate

5k over 10 weeks
PDF

10k over 8 weeks
PDF

Advanced

Half Marathon over 16 weeks
PDF

 

Tips for Faster Walking

Do you want to improve your walking time or fitness level, but don’t know how?

 

Walking Tips:

1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.

2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed).

3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side – arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.

4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward.

5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster — take smaller, faster steps.

6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward.

7. Breathe naturally, in the nose and out the mouth. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.

 

Common mistakes made by walkers:

1. Do not over stride

2. Do not use too vigorous arm movements

3. Do not look at the ground

4. Do not hunch your shoulders

5. Do not carry hand weights or place weights on your ankles