![]() When you walk for long periods of time you improve both your endurance and the health of your heart. Increase the distance you walk by 5 to 10 percent every two weeks until you are covering 6.21 miles. Continue the intervals for 30 minutes of your 60- to 90-minute walk. Walk for one mile at your normal pace, then, over the next mile, walk as briskly as possible for one minute then at your regular pace for three minutes. Practice walking faster by performing interval training every second walking session. ![]() Time yourself to determine how long it takes you to walk one mile at your normal pace. If you walk a 15-minute mile, a 10K will take you slightly more than 90 minutes. The Walking Site website advises that a goal of 15 minutes per mile is reasonable for fitness walkers, but your pace will vary based on the terrain, your ability and the weather. Concentrate on distance and speed once you can walk for one hour.
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