11.86 km Walk Run Walk Workout: Fast 10K Pace and 915 Calories Burned
This 11.86 km walk-run-walk session combined steady walking with fast running intervals, covering the distance in 1 hour 17 minutes while burning 915 calories and achieving a strong average pace of 6:31 per kilometre.
11.86 km Walk Run Walk Workout: Speed, Endurance and Recovery
A walk-run-walk workout is an excellent way to build endurance while improving running speed and cardiovascular fitness. This session combined steady walking with faster running intervals, resulting in an impressive average pace and a high calorie burn.
Workout Summary
- Distance: 11.86 km
- Duration: 1 hour 17 minutes 15 seconds
- Average Pace: 6:31 per kilometre
- Calories Burned: 915 kcal
- Average Heart Rate: 133 bpm
- Maximum Heart Rate: 170 bpm
Heart Rate Zones
- Extreme: 22 minutes
- Anaerobic: 21 minutes
- Aerobic: 12 minutes
- Fat Burning: 18 minutes
- Warm Up: 1 minute
The session included significant time in the higher heart rate zones, indicating a challenging workout that developed both speed and cardiovascular endurance. Time spent in the aerobic and fat-burning zones also contributed to overall endurance and calorie expenditure.
Kilometre Splits
- 1 km: 8:55
- 2 km: 5:30
- 3 km: 5:24
- 4 km: 5:19
- 5 km: 5:12
- 6 km: 5:08
- 7 km: 4:58
- 8 km: 4:39
- 9 km: 4:20
- 10 km: 9:10
- 11 km: 9:59
- Final 860 metres: 8:41
Performance Analysis
The middle section of the workout showed progressively faster running, with each kilometre becoming quicker until an excellent 4:20 split at the ninth kilometre. The slower final kilometres indicate a planned recovery walk, making this a true walk-run-walk session rather than a continuous run.
Maintaining an average heart rate of 133 bpm while reaching a maximum of 170 bpm demonstrates a balanced training session that included both moderate and high-intensity efforts.
Final Thoughts
Covering 11.86 kilometres in just over 77 minutes while burning an estimated 915 calories made this an outstanding endurance workout. The combination of walking and running intervals helped improve cardiovascular fitness, build stamina, and increase running speed, making this a valuable session for anyone training towards faster 10K events or improving overall fitness.
