Do you want to get back in shape through fitness walking? Reaching 6km/h without losing your cool is the first step for achieving all the benefits of this physical activity. At the end of this programme, you will be able to cover 6km in 1 hour.
A GENTLE WAY OF GETTING BACK INTO SHAPE
By walking for 1 hour at 6km/h, you will burn an average of 300 Kcal. By walking regularly at this speed, your efforts will end up bearing fruit and then enable you to accelerate.
At the end of these 4 weeks of training, you will get your breath back and start to boost your cardiac capacity, tone your body and take care of your joints. Fitness walking is gentle on the body and the joints: since you always have one foot on the floor, the impacts involved are very slight. You will be subjected to an average of 1.5 times your body weight, compared with 3 to 4 times when running.
WHAT ARE YOU GOING TO BE WORKING ON IN THIS PROGRAMME?
Every week, you will follow each of the sessions, with the precise goal of developing your endurance and being able to maintain a speed of 6km/h for 1 hour. You will need to measure your activity, either with a specific application, or a GPS watch.
THE PROGRAMME TO FOLLOW TO BE ABLE TO WALK FOR 1 HOUR AT 6km/h
Walk 5km in 1 hour.
Walk 4.5km, ensuring you make the most of the recovery stage.
1km in 12 minutes + 2km in 21 minutes + 500m of recovery + 1km in 12 minutes.
2km in 24 minutes + 400m in 9 minutes and 45 seconds + Recovery for 30 seconds + 1km in 12 minutes.
Walk 5.5 km in 1h04
1km in 11 minutes 30 seconds + 2km in 20 minutes 40 + Recovery for 500 metres + 1km in 11 minutes and 30 seconds.
2km in 11 minutes 30 seconds + 600m in 9 minutes 30 seconds + Recovery for 30 seconds + 1km in 12 minutes
6km in 1h09
1km in 11 minutes and 30 seconds + 3km in 32 minutes and 30 seconds + Recovery for 500 metres + 1km in 11 minutes and 30 seconds.
3,8km2km in 23 minutes + 800m in 9 minutes and 20 seconds + Recovery for 30 seconds + 1 km in 12 minutes.
6.5 km in 1h14
1km in 11 minutes 30 seconds + 2km in 20 minutes 40 seconds + Recovery for 500 metres + 1 km in 11 minutes and 30 seconds
1km in 11 minutes 30 seconds + 2km in 19 minutes and 40 seconds + Recovery for 30 seconds + 1 km in 12 minutes.
OUR FITNESS WALKING TECHNIQUES ARE THERE TO HELP YOU
At 6km/h, knowing and mastering the techniques of fitness walking is essential:
Correct foot movement will enable you to accelerate while pushing yourself forward.
Proper arm movement will help you keep your balance and keep up your rhythm. You will see. Your arms will swing into action naturally!
Keeping an upright posture will ensure you avoid back pain after your walk.