Objective: 6km in 1h

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.

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A gentle way of getting back into shape

By walking for 1 hour at 6km/h, you will burn an average of 300 Kcal. If you walk at this pace regularly, you'll soon see the fruits of your efforts and it won't be long before you find you can go even faster. At the end of these 4 weeks of training, you'll improve your breath and begin to strengthen your cardiac capacity, toning your body, while also taking care of your joints. Fitness walking is gentle on the body and the joints: since you always have one foot on the ground, the force of impact is weak.

On average, you sustain 1.5 times the weight of your body, compared to 3 or 4 times when you're running.

The programme to follow to be able to walk at 6 km/h for 1 hour

WEEK 1

Session 1

Walk 5 km in 1 hour.

Session 2 .

Walk 4.5 km, using the recovery phase to walk at your own pace. 1km in 12 minutes + 2km in 21 minutes + 500m of recovery + 1km in 12 minutes.

Session 3

Walk 3.4 km.~2km in 24 minutes + 600m in 09 minutes and 45 seconds + Recovery for 30 seconds + 1km in 12 minutes.

 

WEEK 2

Session 1

Walk 5.5 km in 1h04.

Session 2

Walk 4.5 km. 1km in 11 minutes 30 seconds + 2km in 20 minutes 40 + Recovery for 500 metres + 1km in 11 minutes and 30 seconds

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Session 3

Walk 3.6 km. 1km in 11 minutes 30 + 600m in 09 minutes and 30 seconds + Recovery for 30 seconds + 1km in 12 minutes.

 

WEEK 3

Session 1

6km in 1h09.

Session 2

Walk 5.5 km. 1km in 11 minutes 30 seconds + 3km in 32 minutes 30 + Recovery for 500 metres + 1km in 11 minutes and 30 seconds

Session 3

Walk 3.8 km. 2km in 23 minutes + 800m in 9 minutes and 20 seconds + Recovery for 30 seconds + 1km in 12 minutes.

 

WEEK 4

Session 1

6.5 km in 1h14.

Session 2

Walk 4.5 km. 1km in 11 minutes 30 seconds + 2km in 20 minutes 40 + Recovery for 500 metres + 1km in 11 minutes and 30 seconds

. Session 3

Walk 4km. 1km in 11 minutes 30 seconds + 2 km in 19 minutes and 40 seconds + Recovery for 30 seconds +  1 km en 12 minutes.

 

Our fitness walking techniques are here 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. Your arms will naturally swing into action, you'll see!

• Keeping an upright posture will ensure you avoid back pain after your walk.

After this 1-month preparation, you should be able to walk 6 kilometres in 1 hour. Have you given it a go? Was this programme effective?