CHALLENGE objective (intermediate level)

Welcome to this first session of the Walking Challenge!
Today, after your usual warm-up, walk for 1hr 30mins in order to feel the fundamental endurance that you can work on in this course for intermediate walkers. If you
wish, you can extend the session to 1hr 45mins in order to push yourself close to the "limit" of your capabilities.
This is a session that will help you to define your endurance capacity.
Have fun!

For this type of session, eat at least 3 hours before walking in order to avoid feeling bloated and have all the energy you need to be in the best of shape.
Remember to warm up properly, drink and stretch in order to
recover effectively. You can also take a cereal bar, ripe fruit, gel or energy drink with you if you need it during the session.

Well done for your first session! I hope that you will appreciate this moment.
You deserve a little rest! (After your stretching exercises, naturally!)
Feel free to share your feelings on Newfeel's social networks!

Today, you will work on your speed, starting with a 20-minute warm-up at a sports pace, after which you will need to tackle a slope with a gradient of approximately 3%. (A bridge can do the trick!)
Go back and forth 10 times with fast
accelerations when descending and a more gentle pace when ascending.
Then finish with a 25-minute walk at 6km/h to loosen up your legs.
Have a good session!

In order to maintain top fitness throughout the session, remember that you need to warm up properly before, drink (and eat) during and stretch after the session.
You can add 5 circuits if you think that 10 are
not enough for your training. In this case, pause the session and resume it when you have finished the 15 circuits.

Congratulations for a great session! You have worked on your power with the uphill sections of the circuits.
These exercises will help you to make progress for long-distance walks. Enjoy your recovery time!

Welcome to this new session, the last one of the week!
Today, you will start with 30 minutes at a sports pace, i.e. at a fast albeit comfortable pace.
Then, follow this up with an interval training
exercise: 6 accelerations lasting 5 minutes each with 2 minutes of recovery between each acceleration.
Finally, you will recover with a 10-minute walk at a more gentle pace.
Ready? Go!

Always remember to warm up your muscles and joints before setting off. You can take a water bottle with you so that you can drink throughout the session.
At the end of the session, stretch your upper and lower body because
all the muscles of your body are tested when walking!

Well done for the session! You've just finished the first week of the programme!
Get some rest, you deserve it!
See you next week for the rest of the programme.

Today, you will exercise your endurance and power by completing some uphill sections at a fast pace.
First of all, you need to warm up properly for a few minutes and then get going with a series of 10 uphill/downhill sections on
hilly terrain. (A bridge can do the trick)
Then recover for 20 minutes at a more relaxed pace.
Have fun!

For this session, you can do your warm-up by yourself. Warm up each muscle and joint. You can start the session after you have warmed up.
Take water with you so that you can drink during session.

Well done! You have just completed a relatively difficult session!
The level of effort was very intense but don't worry, you are already making significant progress!
Drink and stretch properly in order to ensure an effective recovery!

Latest session for exercising your stamina!
Following a 20-minute warm-up at 6.5km/h, go for 10 small accelerations lasting 2 minutes each on flat terrain. Recover for 2 minutes between each acceleration.
Then, finish
with 20 minutes at a more relaxed pace.
Have fun!

Take the time to read the advice and exercises properly. You can take a small bottle of water with you if you feel thirsty during the session.

Congratulations for a great session! Your efforts will be rewarded (I promise)
Remember to stretch and drink properly in order to recover without any aches and pains.

Welcome to the last session of the week!
Today, we will actively work on your endurance. Start with a 20-minute warm-up at a comfortable pace, i.e. your usual pace. Then, you will complete a succession
of small 30-second accelerations with 20 repetitions and a 3-minute break in the middle.
Finally, you will finish with a 15-minute warm-down by walking at your comfort pace once again.
Have a good session!

This session requires a series of consecutive accelerations that will demand the lot of energy from your body.
Do not go out on an empty stomach: eat at least 3 hours before leaving and take an energy drink or a snack to eat
during the session (cereal bar, fruit jelly, etc.)
Remember also to warm up properly before accelerating.

Well done! You've just finished the 2nd week of the programme!
That was a very good session. Do you feel you have made progress since the beginning?
Drink, stretch and rest. See you next week!

Welcome to a new session!
Today, you will work at the threshold. This means pushing yourself to the limit of your physical capacity.
Start with a 20-minute warm-up, after which you will do 6 minutes
of 30-second accelerations with 30 seconds of recovery between each acceleration.
Take a 3-minute break and start again with 6 minutes of 30" x 30" accelerations.
Finish with 15 minutes of active recovery.
Have fun!

In order to carry out this session under the best possible conditions, perform the exercises correctly according to the instructions. You can carry a water bottle with you to drink during the recovery phases.

Congratulations for a great session! This was very intense but it will significantly improve your comfort speed.
You deserve a rest!

Welcome to this new session. Today, you will work on your stamina.
Start by walking for 30 minutes at a comfortable pace to warm yourself up. Then do a succession of 2 long accelerations lasting 10 minutes each at 8km/h.
Then recover at a more relaxed pace for 30 minutes.
Have a good session!

For this session, take a small water bottle with you so that you can drink regularly.
Remember to properly warm up all your muscles and joints and to stretch thoroughly for the best possible recovery.

Well done! You have just completed a big session!
You are exercising your core skills which is very important for making progress, carry on like that!
Recover by stretching and drinking fluids.

Welcome to the final session of the week! Today, you will be working on your endurance as well as your stamina.
you will start with 20 minutes of walking at 6.5km/h and then complete 10 small accelerations lasting 3 minutes.
You should attain about 7.5km/h during these accelerations.
Finally, you will finish with 20 minutes at a comfortable pace to recover.
Have fun!

Before accelerating, check whether your body has warmed up sufficiently. You should start to sweat and feel your muscles getting warm.
If this is not the case, don't hesitate to add a few minutes to your
warm-up before accelerating.

Well done! You have just finished the 3rd session of the week and the 3rd week of the programme, well done!
Enjoy some well-deserved rest, see next week!

Welcome to the latest and final week of the Walking Challenge!
Today, you will start with the usual 20-minute warm-up and follow this up with 10 accelerations over 2 minutes with a period of recovery.
Then,
you will finish with a 20-minute warm-down.
This is an intense session, but you can do it!
Have a good session!

In order to complete this session under the best possible conditions, choose some flat terrain and take a water bottle with you so that you can drink during the recovery phases.

Well done! This was a big session!
Take the time to drink properly, stretch and, above all, rest for the next session.

Welcome to a new session!
Today is another intense session that will make you improve significantly. Start with a 20-minute warm-up followed by 5 accelerations over 1km. Then, you will recover for 3 minutes at a comfortable pace.
Have fun!

In order to complete this session under the best possible conditions, choose some flat terrain and take a water bottle with you so that you can drink during the recovery phases.

Well done! You have made some excellent progress since the beginning, it is remarkable!
Give yourself a rest so that you are fit for the final session of the programme!

Today, this is already the final session of the programme! It's the time to test yourself and assess all the efforts you've made.
Today, you will walk for 1hr 30mins with 15 minutes of warm-up, 50 minutes of recovery and 1 hour of
very fast walking: 7.5km/h minimum.
Have fun!

For this final session, carry out your usual warm-ups and stretches. It is a long session, so take a water bottle with you so that you can drink regularly. You can also take a cereal bar
or fruit jelly to eat if you are hungry.

Well done for this session, you have just completed the programme!
Have you made progress? Has your comfort speed improved since the beginning of the programme?
Don't hesitate to tell us what you think about the programme!
You can
now set yourself an objective of 8km/h or even 9km/h!
See you soon!