How do I train to walk at a 5mph pace for 2.5 miles?

[upliftinglove]

Im Military, 17 years in and have to do the walk as an alternative to running. Someone decided to shorten our time limit from 34 min to 31.

I need to train to be able to maintain a 5 mph walking speed for 2.5 miles. I have flat feet but wear arch supports (not sure how much they help though) and am 41 years old.

What's the best way to get my endurance to that level and what can I avoid that will help me not get winded so fast?

I have to be able to walk 2.5 miles in under 31 mins.

 

[lidalulu]

@upliftinglove 5 mph. That's a slow running pace.

Pace yourself. Or intervals.

 

[upliftinglove]

@lidalulu Well the Army doesn't care, its a punishment for people like me. It's an excuse to get rid of old guys like me.

 

[derekthegreatii]

@upliftinglove Are you a reservist? Are you overweight? Do you have a profile? I got out back in 07 and never heard of a walking pt test lol.

 

[upliftinglove]

@derekthegreatii Active duty, permanent profile because of an injury to my Achilles tendon, you can do an alternate event for the run but they are not easy.

I work for the Chaplain, He's master and I'm Igor.

 

[derekthegreatii]

@upliftinglove Sounds like someone is trying to push on you. You shouldnt have to participate in that sort of PT for a leg injury. Sounds like they are trying to get you to medical out. Fight that, while its not my cup of tea the Chaplain role is very important even the Igors of the world are important.

I'm sorry you're going through this. I have seen guys go the depression route and get a "dead mans profile" where basically you cant do anything all because their injury wasnt deemed debilitating enough.. If they push you, you may be able to go that route but you have to jump through a few hoops and make a few enemies. I mean, it is depressing to have a job related injury and the thing you dedicate your life to is actively trying push you around. Good luck.

 

[ryan2240x]

@upliftinglove interval training is great. i do have to say that 5mph is right on the edge of a jog. it's hard for me not to break stride into a jog at that speed after a short time

if the speed is important you want your intervals to be higher than 5mph. Also it's good to walk outside often too. Some studies suggest treadmills shorten your natural stride, this losing efficiency

 

[itrm]

@ryan2240x Any reason why you can't walk 2.5 miles every day (or whatever your schedule allows), track your walking pace, and try to push it a little bit faster every time? Unless you have limitations that already prevent you from walking, that's the most straightforward (and probably the most effective) way to do increase your endurance.

 

[geaniebeanie]

@upliftinglove Do you have to walk it? 12 minute miles is really fast for walking. A slow jog with get you there much easier. You can follow a couch 2 5K program and hit 12 minute miles for that distance (5K is 3.1 miles) fairly easier than trying to walk that pace.

 

[richardrhys]

@geaniebeanie It is not allowed. At no point during the test can both feet be off the ground at the same time which of course naturally occurs while jogging and running.

 

[upliftinglove]

@geaniebeanie yes, I've been in the military for 17 years and I have to do it.

 

[geaniebeanie]

@upliftinglove I don't doubt that you have to complete the time/distance portion. I was wondering if you had to walk it (as opposed to jogging).

 

[upliftinglove]

@geaniebeanie Yes, it's required. I can't run anymore and I want to finish my last 4 years and the only way to do that is to keep passing the Army fitness test.

If I get out without retiring than I don't get jack.

 

[geaniebeanie]

@upliftinglove I wish you the best of luck in your mission.

 

[sistertish]

@upliftinglove Why can't you run? If it's medical related go to medical get it documented and try for a medsep

 

[upliftinglove]

@sistertish Injury to my Achilles tendon, I'm a support trooper, I work for the Chaplain and so I was cleared to continue on active duty. 17 years later and I just want to reach retirement.

 

[sistertish]

@upliftinglove You can get medically retired as far as I'm aware. You have options. If you are capable of running just train it's going to be the easiest option. If it hurts too much you need to go to medical.

 

[upliftinglove]

@sistertish I thought about running again but I can't do the Sprint Drag Carry, so thats a no go. I have finished the walk in 30:47 so I know I am phyically capable of doing it, but I want to improve my ability to do it until I go to a new unit with a better quality bike.

Even my boss who is a bycicle enthusiast had a tough time on the bike the unit uses.

 

[snowstormburning]

@upliftinglove Hope it works out for you. As an alternative, there may be a way for you to have that time credited to a federal pension if you ever find a job as a federal employee: https://plan-your-federal-retirement.com/military-buyback-101/

Seems like it requires a deposit, and there may be other requirements, but just thought I’d alert you to this if you weren’t aware.

 

[dawn16]

@upliftinglove Assuming you have plenty of time to get up to that level and assuming you're starting from a current state of being able to walk 2.5 miles at about 3 mph without getting winded or worn out, here is how I was able to get to a similar level of performance:

• Start slow, to avoid overuse injury such as plantar fasciitis
• You are trying to do two things: build cardio capacity, build leg strength
• The cardio capacity comes with long endurance walking at a quickened pace
• The leg strength comes with shorter effort at higher heart rate and more work, think hills
• Cycle between the two
• Cross train, swimming, cycling, HIIT training, yoga
• Occasionally move side to side and backwards
• Ensure occasional rest days
• One day a week, walk your course for time, push yourself in this walk until you get to your desired speed

Technique: at the speed your are seeking, you will be at racewalking pace. These are the racers that walk funny, but learnings that funny walk form will help you hit your desired speed with efficiency in body movement. A typical walk often begins with a heel strike that has a slowing effect. You will want to glide over ground and look for a mid foot strike to eliminate the braking of heel strike. This is facilitated by that funny walk of keeping your upper body upright and still and rocking your hips to let the legs do most of the moving. There are a number of Youtube videos that cover this form.