Last year--when I was recovering from a particularly nasty case of runner's knee--I decided to re-enter the running scene through the Galloway method. Worried that the walking portions of the race would slow me down significantly, I started doing workouts that specifically targeted walking.
I find that most running workouts can also be done for walkers. I did hills, intervals, fartleks, etc. The only difference was that I was walking instead of running.
My favorite workout is a sort of "reverse Galloway" where I make the walking portion of a run the difficult part. I will walk hard for 4 minutes with a 1 minute recovery slow run to rest my walking muscles.
Since recovering from my knee injury, I've learned to take it easy and not do too much too soon. I find that a 10% weekly increase is even too much for me personally and now raise my milage at a slower rate than that.
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