getting-in-shape

PROGRAMME FOR GETTING INTO SHAPE: walk 5km at 6 km/hr

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'll see that speed comes naturally as you train. 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 programme

 

WEEK 1 

45 min / 4 times per week

• Monday: walk 3 km 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 4 km in 46 minutes

• Sunday: walk 3 km in 32 minutes.

 

WEEK 2

45 min / 3 times per week

• Tuesday:walk 4 km 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 3 km in 30 minutes

 

WEEK 3 

55 min / 4 times per week

• Monday: walk 4 km 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 3 km in 28 minutes

• Sunday: walk 5 km in 53 minutes

 

WEEK 4 

50 min / 3 times per week

• Tuesday:walk 4 km 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 5 km in 50 minutes, at a speed of 6 km/h!

Whether you want to follow this programme to lose weight or for your health, don't forget it's essential to  stay motivated.

Have you completed this programme? Leave a review!

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