12km Walk Run Training Session from Market Drayton to Tyrley Lock

Today’s training session was a rewarding 12km walk-run workout following the canal route from
Market Drayton to Tyrley Lock and back. The route provided a scenic and steady environment
for building endurance, improving running pace, and maintaining consistent effort.

Workout Overview

• Distance: 12 km
• Duration: 1 hour 18 minutes 31 seconds
• Average Pace: 6:33 per km
• Calories Burned: 930 kcal
• Average Heart Rate: 128 bpm
• Maximum Heart Rate: 165 bpm

Route: Market Drayton Canal to Tyrley Lock

The route started in Market Drayton and followed the canal towpath towards Tyrley Lock before returning along the same route. The flat canal path made it ideal for controlling pace and focusing on running form.

The combination of walking recoveries and running sections allowed me to maintain a strong effort throughout the full distance while enjoying the surroundings.

Walk Run Training Structure

The session was structured as:

• 1 km walk warm-up
• 4 km run
• 1 km walk recovery
• 4 km run
• 2 km walk cooldown

Running Pace Breakdown

The biggest positive from this workout was the improvement in pace during the running sections. Rather than starting too quickly, the pace gradually increased throughout the session.

• 1 km: 9:52/km
• 2 km: 5:32/km
• 3 km: 5:14/km
• 4 km: 5:00/km
• 5 km: 4:54/km
• 6 km: 9:27/km
• 7 km: 5:16/km
• 8 km: 4:48/km
• 9 km: 4:45/km
• 10 km: 4:38/km
• 11 km: 9:13/km
• 12 km: 9:52/km

Heart Rate and Training Zones

The average heart rate of 128 bpm shows that this was a controlled endurance workout, while the maximum heart rate of 165 bpm came during the harder running sections.

• Extreme: 13 minutes
• Anaerobic: 22 minutes
• Aerobic: 9 minutes
• Fat Burning: 31 minutes

Key Takeaways from the Session

• Strong pacing control throughout the run sections
• Improved speed towards the end of each running block
• Good cardiovascular endurance development
• A successful combination of walking recovery and faster running

Final Thoughts

This 12km walk-run training session was a great step forward in building endurance and running consistency. The highlight was finishing the final running kilometres at a faster pace, showing good energy management and improving fitness.

The Market Drayton to Tyrley Lock canal route continues to be an excellent place for steady training, combining a peaceful setting with a challenging and effective workout.