1 hour of walking without stopping with the right foot movement

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Do you want to take up a sport or get back into sport? Have you hit on fitness walking as a way of getting your fitness back? Walking for one hour without stopping is a very good start. Find out how to achieve this in just 8 weeks with Jeanick Landormy, fitness and race walking coach. 

To follow this training plan, all you need is your walking equipment and a stopwatch. The aim is to learn the right foot movement in eight weeks by practising every day, so that you can turn each of your walks into a fitness walking session. Learning to walk properly is essential!

DEFINITION OF THE BASIC WALK

The basic walk is a slow walk at a regular rhythm, during which your breathing is completely comfortable. This rhythm is the basis of this training plan. 

It should be easy to hold a conversation at this pace because you synchronise your breathing with the rhythm of your steps. 

Week 1 & 2   Week 3 & 4 Week 5 & 6   Week 7 & 8

Weeks 1 and 2 : 40 minutes of walking, 1 to 2 times per week. 

If you are already in the habit of walking for at least thirty minutes a day, 1 session per week should be enough.

  • 15 minutes : start your session with a basic walk 
  • 5 minutes : do a few calf and ankle stretches
  • 5 minutes : start walking again while focusing on your foot motion, without stopping
  • To finish your session, return to your basic walking pace for 15 minutes. Don't forget to stretch at the end of the session. 

Weeks 3 and 4 : 45 minutes of walking twice per week

  • 15 minutes : start your session with a basic walk 
  • 5 minutes : do a few calf and ankle stretches
  • 10 minutes : start walking again while focusing on your foot motion, without stopping
  • Again, finish your session, with for 15 minutes of your basic walk and do as much calf and ankle stretching as you need. 

Week 5 & 6 : 50 minutes of walking twice per week

  • 15 minutes : start your session with a basic walk
  • 5 minutes : do a few calf and ankle stretches
  • 15 minutes : start walking again while focusing on your foot motion, without stopping
  • At this stage you shouldn't have to think about what your foot is doing any more. Finish with 15 minutes of basic walking and a series of calf and ankle stretches.At this stage you shouldn't have to think about what your foot is doing any more. Finish with 15 minutes of basic walking and a series of calf and ankle stretches.

Week 7 & 8 : 55 and 65 minutes of uninterrupted walking twice per week

You could for example take advantage of the weekend to walk 55 minutes on Saturday and 65 minutes on Sunday.

  • 15 minutes : start your session with a basic walk
  • 10 minutes : do a few calf and ankle stretches. Repeat this basic walk / technical walk sequence twice
  • 10 minutes : Finish with a basic walk for 10 minutes, followed by a series of stretches
  • For the 55-minutes session, do 10 minutes less of basic walking throughout your training session

 

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