I think a 55 min 5K (= 17:45 min/mi pace) is actually a good walk pace for an older woman whos full-figured and supposedly out of shape. Im a very fit 40 year old woman who normally walks about a 20 min/mi pace unless Im in a hurry (got short legs). Ill pass some women that are running while I briskly walk a 15-16 min/mi pace. Is a 17:45 run-walk pace by itself cause to recommend a remedial walking program instead of a marathon training program? I think it depends on the person whos doing it and also the environmental conditions.
Down here in FL, for example, its very hot & humid now and I see very few who are running or walking fast outdoors. I know pace is not always a reliable indicator of some womens fitness levels because many just dont like to push themselves very hard or sweat too much. Outdoors and on their own, some will go very slow by choice and just have fun going the distance. Yet, they may workout regularly at much higher levels of intensity indoors where its air conditioned, motivational music is blasting and an instructor is yelling at them to get their butts moving!
So without further knowledge of Heidis age, physical condition or exercise background, I thought it best to let her see an example marathon training schedule and judge for herself whether shes ready to proceed. I dont ASSUME that being slow or wanting to go slow means a person is unable to go faster or ready to go longer.
BTW, at the Galloway seminar last Monday, Jeff said that walkers could use his program by replacing the walk breaks with what he called shuffling. He demonstrated this as being almost like marching in place (very small amount of forward motion, perhaps only a 1 mi/hr pace) but barely picking up the feet. I wasnt familiar with this use of Galloways method by walkers. Does anyone know whether it is commonly used either in training or at races?
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