Week 6 - Rest Day Brisk Walk

[Richard7]

Decided to put in a brisk walk on my rest day out of the blue. No headphones so no music but set up my running app to record pace as I wanted to get a really good brisk walk and see how I had done.

Walked for 3km in total and took me just under 28 minutes. Felt good.

Checked against my times for Week5Run3 and found my brisk walk is faster than my run!! Looking at the split km times I can see that my splits are better running but after my run I am clearly exhausted as my Cool Down is about 2 minutes slower than my brisk walk. Do I need to pick up the pace on my Cool Down?

[Whatsapp Graduate]

I would say at this stage you need to forget about pacing. Your body is learning to hold a run for a sustained amount of time. Doesn't matter how fast that is. There is a lot of research out there proving slow running (especially for new runners) is better at building your running muscles. Your speed will improve the more you do it.

[Richard7 Graduate in reply to Whatsapp]

Understood, not trying to improve my run time as at the moment I know that the pace I am going at is fast enough and over time my stamina is improving ... I do in fact probably need to slow it up to get a consistent rhythm through the run ... more wondering whether my Cool Down needs to be more brisk than I am doing given that it seems to be about 2km/h slower than my brisk walk? I guess a slow cool down is OK so long as I don't just stop!

[Whatsapp Graduate in reply to Richard7]

As I say, you need to forget about pacing. The walk is to allow your heart rate/ breathing etc to return to normal gradually without just stopping and seizing up. If you want to start by walking fast and gradually slow down then thats fine. If you want to take a longer walk then thats fine too. After your walk do some stretching.

[Richard7 Graduate in reply to Whatsapp]

Thanks misunderstood your original reply ... I get what you are saying now - thanks.

[Whatsapp Graduate in reply to Richard7]

Glad you are enjoying the programme Richard7

[misswobble Graduate]

I like a brisk cool down walk! When the freezing cold weather arrives I guarantee your cool down walk pace will pick up 👍🏃💪✔️