The Perfect Racewalk Training Schedule
(For ANYBODY!)
©1997 Dave McGovern--Dave's World Class
- The following schedule is appropriate for any beginning to advanced
racewalker. Beginners will walk 4-5 days per week, more advanced walkers will
walk 6.
- Any athlete can "periodize" the schedule by shifting the
major focus of the week's workouts throughout the year: During basebuilding, the
major focus will be distance walks, long recovery walks and economy work. Closer
to racing season the walker will shift to a lactate threshold period focusing on
less total mileage, but more volume and intensity on threshold days.
- Further details on the specific types of workouts; economy, lactate
threshold, tempo, distance and recovery can be found in the article "The
Training Pyramid."
*All Economy, Tempo and Threshold workouts should begin with a
warm-up consisting of 10 - 20 minutes of easy walking followed by dynamic
flexibility drills. The workouts should be followed by an easy 10 - 20 minute
cool-down, then a few minutes of easy stretching. Rests between Threshold
Intervals should not exceed 2 minutes.
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