Racewalking practice

I have a practice of race walking along my usual Stirling loop. I try to practice the swing of arm and train my shin muscle. Took me 24 mins 36 s for the 3.31km. Average pace is 7:26. I started a bit too fast and within the 1st km, my right leg shin muscle was already tight. Next time, need more warm up before pushing.


My goal is to be able to complete the loop in around 20 mins by end of 2010. This will require a significant improvement over my current state - a continuous 6:20 pace. Currently, while I can attain 6:20 pace during interval training, I cannot maintain it for a 3.2km distance, not even maintaining it during a 400m x 6 interval training. Therefore, need a lot of training to improve it.