I tried to get out of our first speed workout since Big Sur (2 weeks ago) because of the rain, but Deb insisted it had stopped in plenty of time. (Nice switch for us.) We lightened the workout a little. After about a 10-min warm up, we walked half-mile sprints, at a fast yet comfortable pace. We walked a total of 3 miles with a 3-min break between sprints.
We were pretty fast! Our first couple laps were at 7:10, the fastest were around 6:56. If we had been walking full miles we would be down to about 14 min per mile! That would be pretty fast for us.
What I liked is, we were still able to have a conversation while we were walking. So, we weren't walking our hardest and still ended up going our fastest.
Oh, I felt OK while walking, but I'm a little bit stiff tonight. I'll have to be sure to add in daily walking so I can maintain my endurance.