Objective: Walk 1 hour without stopping

You want to begin exercising or start exercising again, and you have chosen fitness walking to get in shape? Walking for 1 hour without stopping is a very good start.

Learn how to get there in 8 weeks with Jeanick Landormy, fitness and race walking coach.

To follow this fitness walking training programme, all you need is your fitness walking gear and a stopwatch. The objective is to learn the right foot movement in 8 weeks, so that every time you walk, you are walking towards better fitness.

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Definition of fundamental walking

Fundamental walking is walking at a slow, regular pace with perfectly easy breathing. You should be able to easily maintain a conversation when fundamental walking, by synchronizing your breathing with your steps. This interval training programme teaches you to fitness walk by starting with fundamental walking.

 

Session plan

Each 1-hour session comprises:

• fundamental walking

• stretching exercises for calves and ankles

• faster walking with the right roll-out foot movement

 

Your training programme

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Week 1 & 2

If you are already used to walking at least 30 minutes per day, 1 weekly session is enough for this exercise.

• 15 minutes: start you session with fundamental walking

• 5 minutes: do a couple of calf and ankle stretching exercises

• 5 minutes: ~start walking again by concentrating your efforts on the roll-out movement of your foot without stopping

• Finish your session with another 15 minutes of fundamental walking, and don't forget to stretch at the end.

Week 3 & 4

• 15 minutes: start you session with fundamental walking

• 5 minutes: do a couple of calf and ankle stretching exercises

• 10 minutes: start walking again by concentrating your efforts on the roll-out movement of your foot without stopping

• Finish your session with 15 minutes of fundamental walking, and don't forget to stretch at the end.

Week 5 & 6

• 15 minutes: start you session with fundamental walking

• 5 minutes: do a couple of calf and ankle stretching exercises

• 15 minutes: start walking again by concentrating your efforts on the roll-out movement of your foot without stopping

• Finish your session with 15 minutes of fundamental walking, and don't forget to stretch at the end.

Week 7 & 8

For example, you could walk 55 minutes on Saturday and 65 minutes on Sunday.

• 15 minutes: start you session with fundamental walking

• 10 minutes: do a couple of calf and ankle stretching exercises

• 5 minutes: start walking again by concentrating your efforts on the roll-out movement of your foot without stopping

• Finish your session with 15 minutes of fundamental walking, and don't forget to stretch at the end of your session.