For TimeMetconBenchmark
Inman Mile
Monostructural
Solo
Workout Details
For Time
For Time:
1609 mWeighted Walk
150% bodyweight
Coaching Tips
Strategy
- 1Pace yourself during the walk; aim for consistent speed rather than sprinting early on.
- 2Focus on maintaining a stable walking rhythm to avoid fatigue—small adjustments to pace can prolong performance.
- 3Keep your core engaged and shoulders back to maintain good posture.
- 4Consider breaking the walk into segments if you feel fatigued—take micro-rests as needed without stopping completely.
Safety Considerations
Technical Focus
Maintain proper posture throughout the movement to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- 5 min Easy Walk or Jog - 5 min(Get your heart rate up.)
Mobility Work:
- 30 sec each side Hip Flexor Stretch - 30 sec(Flexibility for the hip joints.)
- 30 sec each side Hamstring Stretch - 30 sec(Loosen up the legs.)
- 30 sec each direction Ankle Circles - 30 sec(Improve ankle mobility.)
Activation:
2 rounds- 10-15 Bodyweight Squats(Engage the legs.)
- 10 each side Walking Lunges(Warm-up the lower body.)
Scaling Options
Intermediate
Reduce the weight to 100% bodyweight for the walk.
- 1
weighted walk
Weighted Walk at 100% bodyweight
Scaled
Reduce the weight to 75% bodyweight for the walk.
- 1
weighted walk
Weighted Walk at 75% bodyweight