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WALKING SHOP - RACE WALK FASTER BY TRAINING SMARTER - BOOK
An Intelligent Guide for Every Level Race Walker

Race Walk Faster by Training Smarter We are very proud to present Race Walk Faster by Training Smarter - An Intelligent Guide for Every Level Race Walker. While our previous three books were Salvage and Seaman creations, this book is a Seaman and Salvage creation. Tim's extensive experience as America's most dominant walker for over a decade clearly shines through with the wisdom that only an experienced Olympian and coach to American's next generation of elite race walkers could compile. Race Walk Faster by Training Smarter amasses  his race walking training knowledge into a detailed volume focused solely on how to train to excel at race walking. Learn from the master whose knowledge has rewritten the record books with not only his own accomplishments, but the accomplishments of his athletes.

Previously only available at a Race Walking Clinic of Excellence, this knowledge is now documented  in our text of over 180 pages, where we explain the basis for any race walking training program. This basis becomes a foundation for the comprehensive training schedules included. These schedules are specifically written for walkers at each particular level including: youth, high school, collegiate, elite, masters, 50K and marathon walkers. In cases where there is a great diversity of talent at a single level, more than one schedule is presented or modifications to the given schedule are listed. Each schedule includes a day by day training prescription customized around the most important races for each group of race walker. Schedule lengths vary based upon age and experience as youth race walkers seasons should not be as long as an elite 50km walker's.

Become a smarter and faster walker today, by reading Race Walk Faster by Training Smarter.

 

 


Table of Contents

Dedication  ......................................................................2
Acknowledgements .................................................................2
Table of Contents ................................................................3
Chapter One - Introduction .......................................................7
Chapter Two: Building a Training Program ........................................11
      Definition of the Zones	...................................................12
      Heart Rate as Basis for Workout Pace ......................................12
      Race Pace as Basis for Workout Pace .......................................15
      Lactate as Basis for Workout Pace .........................................16
      Endurance Zone Workouts – Zone #1 .........................................19
      Speed Endurance/Fartlek Workouts ..........................................20
      Speed Repeats .............................................................25
      Sample Speed Workouts .....................................................26
      Tempo Workouts ............................................................27
      Progression Walks .........................................................28
      Alternative Training Ideas ................................................34
Chapter Three: Developing a Schedule ............................................35
Basic Philosophy ..........................................................35
Proper Recovery ...........................................................35
Proper Nutrition ..........................................................36
Racing ....................................................................36
Consistency of Training ...................................................37
Injuries ..................................................................37
Periodic Training .........................................................38
Phase I - Early Season Base Work .....................................38
Phase II - Late Season Base Work .....................................40
Part III – In-Season Racing Phase ....................................41
Part IV – Peak Season ................................................42
Alternative Schedules .....................................................42
Tapering and Recovering from Races ........................................44
Chapter Four: Race Walking for Youth ............................................47
Lessons for Working with the Youth ........................................47
Developing a Training Schedule for Youth Race Walkers .....................49
A Few Essential Notes for Youth Race Walkers ..............................53
Chapter Five: Race Walking in High School .......................................55
Developing a Schedule for Early High School Race Walkers (Grades 9-10) ....56
Developing a Schedule for Later High School Race Walkers (Grades 11-12) ...64
Developing a Schedule for Elite High School Race Walkers ..................73
Chapter Six: Race Walking in College ............................................86
Developing a Schedule for Typical Collegiate Race Walkers .................88
Developing a Schedule for Elite Collegiate Race Walkers ...................96
Non-NAIA Collegiate Athletes .............................................103
Participating on a Varsity Cross Country Team ............................104
Other Opportunities Beyond the National Championships ....................105
Chapter Seven: Training for the Olympics .......................................107
How Do You Qualify for the Olympics? .....................................112
Developing a Schedule for Olympic Hopefuls ...............................112
Chapter Eight – Race Walking for Masters Athletes ..............................123
Developing a Schedule for Masters Race Walkers ...........................124
Chapter Nine – Race Walking A Marathon .........................................133
Developing a Marathon Schedule for Beginner Race Walkers .................133
Developing a Marathon Schedule for Intermediate Race Walkers .............137
Recovering from a Marathon ...............................................141
Chapter Ten - 50km Training ....................................................143
Mental Component of a 50km ...............................................143
Physical Component of a 50km .............................................143 Developing a Schedule for 50km Race Walkers ..............................145 Recovering from the 50km .................................................150 Chapter 11 – Additional Training Issues .......................................151 Acclimatization ..........................................................151 Altitude Training ........................................................152 Chapter 12: From Spangle Drive to the Olympic Games ............................157 Appendix A: Pace Chart .........................................................174 Appendix B: Heart Rate Based Zone Calculations .................................175 Appendix C: Pace Based Zone Calculations .......................................176 Appendix D: Altitude Training Locations ........................................180


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SPECIAL PRICE - Get all four Salvage and Seaman Books- International Orders ($77.85 + $25 S&H)

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