Programme for getting into shape : walk 5km at 6km/h

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Are you looking for a programme for getting into shape or aiming to get back into sport gently? With this 4-week training programme, you will reach your goal of walking 5km in 50 minutes of fitness walking.

In order to get into shape gently, you need to develop your endurance before trying to go faster. You will see that the speed will come naturally just through your training.

Use the times indicated as targets, rather than constraints, in order to improve your walking time over 5km. This 4-week programme can be followed alone or as a group, on alternate days, using a GPS watch or mobile application to monitor your activities. 

YOUR TRAINING PLAN

Week 1

  • Monday: Walk 3km in 34 minutes

  • Wednesday: Walk 5 minutes at your normal pace, then, for 20 minutes: alternate 2 minutes of fitness walking, between 5 and 7km/h, and 1 minute of walking at your natural pace.

  • Friday: Walk 4km in 46 minutes

  • Sunday: Walk 3km in 32 minutes.

Week 2

  • Tuesday: Walk 4km in 44 minutes

  • Thursday: Walk 5 minutes at your normal speed, then, for 25 minutes: alternate 2 minutes of fitness walking, between 5 and 7km/h, and 1 minute of walking at your natural pace.

  • Saturday: Walk 3km in 30 minutes

Week 3

  • Monday: Walk 4km in 42 minutes

  • Wednesday: Walk 5 minutes at your normal speed, then, for 30 minutes: alternate 2 minutes of fitness walking, between 5 and 7km/h, and 1 minute of walking at your natural pace.

  • Friday: Walk 3km in 28 minutes

  • Sunday: Walk 5km in 53 minutes

Week 4

  • Tuesday: Walk 4km in 40 minutes

  • Thursday: Walk 5 minutes at your normal speed, then, for 35 minutes, alternate 2 minutes of fitness walking, between 5 and 7km/h, and 1 minute of walking at your normal speed.

  • Saturday: You will finally be able to walk 5km in 50 minutes, at a speed of 6km/h! 

 

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