Fast walking is where you are keeping your feet moving quickly and arms swinging vigorously the majority of your walk.  You still walk heel to toe, but it’s almost like you are pushing your lead leg a little more forward with every heel strike. Like extending the hip forward with every stride slightly. Then you are pulling through, and pushing off from heel to toe.  The arms are still in 50-60% angle at the elbow but you need to really “concentrate” on driving your arms vigorously and keeping your shoulders down while pulling elbows back.  

Since you are “pushing” harder, you may need to do a few more stretches before and after your walk.  One you can do to stretch the side of your hips is to reach one arm which is extended upward over to other side of body to feel a nice stretch in the top of your hip.  Also doing a “sit in chair” stretch where you sit “like a man” and lean forward at waist will allow you to feel a little stretch in buttocks and hip is good to do as well. 

Many track clubs like the Knoxville Track Club 673- 8020 has members whom have gotten into “Race Walking” and they would be a good to contact about further tips. And they keep a calendar of road races/walks of interest in this area.

Week One:

Monday:  This is a good day to time yourself on another mile.  Warm up an easy ¼ mile then stretch and walk a fast paced mile to see where you are with pace.  Cool down a slower mile and stretch again.

Tuesday:  Strength and stretch day.   Do 30 minutes of lifting.  Try 2 sets of 20 reps in a set with low weights and only take one-minute break between sets, then stretch 2 minutes before next exercises.  See strength exercises for suggestions. 

Wednesday:  Walk ¼ mile easy, now a ¼ mile in more of race walking fashion really pushing your breathing etc. then ease back to regular walk pace.  Repeat this 3 or 4 times and cool down.  After stretching add AB curls 2 sets 15, and wall or floor pushups, 3 sets of 8, and walking lunges, walk out 10 strides rest and walk back 10 strides.

Thursday: Off

Friday: Try a fun yoga class or kickboxing

Saturday:  Walk 3 miles and make the middle mile a little quicker than one and three.  Stretch good afterwards.

Sunday: Your choice, maybe a fun family fitness activity.

Remember to watch your portions.  You don’t have to constantly measure, but every now and then measure a ½ cup of mashed potatoes or rice and you’ll be shocked that you may be consuming 2 cups of what you thought was less than a cup!

Week Two:

Monday: Pick a hilly route.  Go for a 2-3 mile walk, and really “push” up the hills using a strong-arm swing.  Walk normal pace on the downhill and flat parts.  Make sure you do at least 5 good hill charges within your walk. 

Tuesday:  Easy workout of 25-30 minutes.

Wednesday: Fit and Fun sometimes fairly hard workout on Monday and Wednesdays on PBS. Try a kickboxing class if you don’t workout with Fit and Fun.  Or a good 50 plus exercise class.  Call 865-541-4500 for a list of classes.

Thursday:  Off or just stretching day

Friday: 2 miles

Saturday/ Sunday One day add another ¼ mile to ½ mile to your longest walk.  Concentrate on good form and stretch out good afterwards.

If you can, try to take water with your on your walks or leave it somewhere close for after your walk.

Week Three:

Monday:  Interval workout day.  Walk 5 minutes or ½ mile easy, then pick up pace to fast walk for ½ mile.  Then ease up for 2 minutes then repeat and do another fast half mile, ease up for 2 minutes then do a fast 2 minute pick up or ¼ mile before cooling down slow for 5-10 minutes.

Tuesday: Weights and stretch day.  Try to do 2 upper body exercises, one lower body, and then one AB exercise then repeat circuit.  Do 2 sets of 20 each station.

Wednesday: 30-45 minute walk.  For five minutes in the middle of your walk, concentrate on good form and picking up your pace just a little.

Thursday: Stretching or yoga day.  Fit and Fun is easy on Tuesday and Thursdays, and there are many 50 plus classes around East Tenn.

Friday: Off

Saturday/Sunday:  Do the same distance you did on your longest walk to date. You might want to pick a different route.

Record how you are doing with your program and what new goals you may have!

Week Four:

Monday: If you have 1 or 2 pound weights you may want to use them on this workout if you don’t have a “bad” shoulder.  Walk normal pace 5 minutes, now pick the pace with the arm weights for 2 minutes, ease off two minutes then repeat the quick 2 minutes with 2minutes easy one or two more times.   After this workout you could set weights down if possible to walk easy ½ mile to mile as a cool down.

Tuesday: Easy day or off.  If you have a good stretching tape use it, or yoga etc.  Maybe a good day to treat yourself to massage etc.

Wednesday: 3-mile walk at a comfortable pace.  Afterwards do 3 sets of AB curls and 3 sets of wall pushups.

Thursday:   Weights and stretch or aerobics class

Friday: Off

Saturday:  Maybe a nice 3-4 mile hike with friends or a group. Take water and snack along. It also can rain or get cold in mountains so take extra clothes.

Sunday:  Choice day.

  Pick goals like doing a longer 8-mile hike in a month or two.  Or walking fast in an upcoming 5k.  Those goals keep you on track with your workouts.

Week Five:

Monday: Walk 1-mile normal pace, then do 6 x 45-second pickups.  You walk very fast for 45 seconds then ease back to normal pace for one minute before picking up pace again.  Then walk easy 5-10 minutes after your “pickups”.  And stretch out good, especially your calve muscles.

Tuesday: Easier day.  Easy walk, or easy aerobics class etc.

Wednesday: Circuit training.  Do 5 minutes on step or walking up and down steps at home, then do 5 minutes on a stationary machine like a bike.  When on machine go easy a minute quicker a minute, easy a minute, quick a minute then easy a minute, now go to weight station and do 2 strength exercises.  Do 2 sets of 15 each. 

Now repeat entire circuit for a good 30-minute workout.  I often make my first station at home my old aerobic stepper and make up knee lifts, kicks etc. to do to music.  Stretch afterward for a good five minutes.

Thursday: 2-3 mile walk

Friday: Choice

Saturday: Up your longest walk again by ½ mile.  Just keep a nice steady pace, and drink plenty of water. 
Sunday: choice or rest

After a long workout, it’s smart to drink more water and to eat some fruit, which is full of nutrients, water and carbs to replenish your muscles.

Week Six:

Monday: Today or Wednesday time yourself on the same one-mile you did 5-6 weeks ago.  How is your time?  Warm up and pace yourself without going out too fast.  Think of good arm swing when you feel like you are starting to slow down.  Then after you do your fast mile; cool it down and walk easy for 1-2 more miles. Stretch good afterwards.

Tuesday:  This is an easy day to stretch out soreness.  You might want to walk one mile, stretch and then do 15 minutes of strength work.

Wednesday:  Exercise class, or stationary bike day something different for 30 to 45 minutes.  Or if you didn’t get to on Monday time yourself on the mile.

Thursday: off

Friday: Strength and stretch day for 30 minutes.

Saturday: Maybe walk in a 5k for fun.  If you want to go for a good fast walk time, then skip the weights on Friday. If not do a good 3-4 mile walk.

Sunday: Choice

Maybe now you are ready to add a little jogging?  I can walk and jog some but try to jog when I’m on a trail that is soft or a rubberized track.  If your knees are “bad”, then fast walking may be better than trying to do any jogging.  I find elliptical trainers are great for bad knees and you can do many of the interval workouts written in this book on the trainers or bikes.