8.3 km Walk After Parkrun: A Controlled Aerobic Session
After running Telford parkrun the previous day, an 8.3 km walk provided 72 minutes of controlled aerobic exercise, with a steady pace and an average heart rate of 122 bpm.
An 8.3 km Walk After Parkrun: Keeping the Aerobic Work Going
After running Telford parkrun yesterday, I decided not to run today. Instead, I completed an 8.3 km walk in 1 hour 12 minutes and 1 second.
It was a useful change of intensity rather than a complete rest day. The walk kept me moving for more than an hour, provided a good aerobic workout and allowed me to exercise without adding another running session immediately after parkrun.
8.3 km Walking Session
- Distance: 8.3 km
- Duration: 1:12:01
- Average pace: 8:40 per km
- Average heart rate: 122 bpm
- Maximum heart rate: 141 bpm
- Calories: 556 kcal
A Controlled Aerobic Session
The heart-rate figures show that this was a controlled session. An average heart rate of 122 bpm over 72 minutes provided a substantial amount of aerobic work without the intensity of another run.
That was the main reason for choosing walking today. Yesterday’s parkrun provided the higher-intensity running stimulus, while today’s session allowed me to maintain exercise volume with considerably less impact.
Steady Pace Throughout
The walking pace was remarkably consistent once I had settled into the session.
The first kilometre was 9:07, followed by 8:38, 8:46, 8:38, 8:44 and 8:37. The pace then increased to 8:24 for kilometre seven before finishing kilometre eight in 8:30.
That progression is encouraging. Rather than slowing down as the distance accumulated, I was able to increase the pace during the latter stages of the walk.
Running and Walking Together
This is becoming an interesting part of my overall exercise routine. Running provides the higher-intensity stimulus, while longer walks provide an opportunity to accumulate aerobic work without putting the same demands on the body.
Following a parkrun with an 8.3 km walk therefore gives me two quite different sessions across two days: a faster running effort followed by controlled aerobic exercise.
There is no need to run every day to maintain a good level of activity. Today’s session shows that a brisk, sustained walk can still be a worthwhile workout.
The Takeaway
Today’s 8.3 km walk was not simply a day off after parkrun. It was a deliberate change of intensity: 72 minutes of continuous aerobic exercise at a controlled heart rate, with the pace actually becoming quicker towards the end.
After yesterday’s running, that made walking the right choice today.
