MOTIVATION objective (intermediate level)

Welcome to this first session of the Walking Challenge! Today, you will test yourself to find out your comfort speed.
at the end of the session, check your average speed and how you feel. If it was too hard, slow down
for the next few sessions and if it was too easy, speed up. And if the speed was just right: this is your comfort speed.
Have a good session!

Before starting off the session, warm up correctly: upper body, shoulders, hips, knees and ankles.
Remember to take a water bottle with you so that you can drink throughout the session.
At the end of your session, take time
to stretch and rehydrate in order to recover thoroughly.

Well done! You have just completed your first session!
To check if you are comfortable at your walking paces, you should be able to say a complete sentence aloud while walking.
You can also measure your pulse: place
your hand on the back of your neck and count the number of beats over 10 seconds. Then, multiply this number by 6 to find out the number of beats per minute.
If you are under 120 beats per minute, you are below your comfort
zone and not exercising at the optimal level.
If your heart rate is above 160, slow down you are starting to go into the red zone. You need to slow down to maintain your pace over time.
If the session was much too easy, opt for the CHALLENGE OBJECTIVE plan.
If the session was a little difficult, opt for the PLEASURE OBJECTIVE plan

Welcome to the 2nd week of the Walking Challenge!
Today, you will work on your stamina with some acceleration exercises. This is known as interval training. It is also a very good exercise for improving your speed.

Have a good session!

Before starting off the session, warm up correctly: upper body, shoulders, hips, knees and ankles.
Remember to take a water bottle with you so that you can drink throughout the session.
At the end of your session, take time
to stretch and rehydrate in order to recover thoroughly.

During your accelerations, you should really feel the difference in speed.
Try to see how many metres you complete in 30 seconds and compare it with your progress at the end of the programme!
Don't forget to
drink properly and stretch.

During this new session, you will learn to increase the amplitude of your strides. This means making longer strides.
To do this, you will need some flat terrain. During the exercises, you can even walk back and forth along a particular route
so that you can concentrate on your technique.
The session lasts a total of 52 minutes.

Before starting off the session, warm up correctly: upper body, shoulders, hips, knees and ankles.
Remember to take a water bottle with you so that you can drink throughout the session.
At the end of your session, take time
to stretch and rehydrate in order to recover thoroughly.

Well done! Your performance has been excellent! You have given your upper body a good workout, remember to do some stretch exercises.
You deserve a little rest! See you next week in peak fitness!

Let's go for a new week! Walk for 47 minutes on flat terrain.
Today, you will work on your foot power. Using these exercises, you will exercise your calf muscles.
You will walk back and forth on some flat terrain so that you can concentrate on your movements.
Have a good session!

It is essential that you have the right walking shoes for this type of exercise. Good heel cushioning and a flexible sole in order to accompany the natural roll-through of the foot.
Remember to drink as soon as you feel it necessary.

Congratulations for a great session! You have properly exercised the calf muscles. Follow our advice for properly stretching and avoiding any stiffness.
Drink properly in order to ensure a better recovery.

Today, you will walk for about 55 minutes alternating between endurance and speed exercises.
Go for a 20-minute warm-up on flat terrain. Then find some hilly terrain with a gradient of at least 3% (e.g. a bridge)
Complete
10 circuits on this slope while going slowly on the uphill sections and very fast on the downhill sections.
Then finish with 25 minutes of walking at 6 km/h.
You will exercise your speed and your cardio fitness. This session will do a lot to help you improve.

Have a good session!

If you cannot find a 3% gradient (or a bridge), carry out the exercise over a 40 m distance while accelerating "flat-out" over this distance followed by a recovery period over this same distance.
Take water with you and drink regularly.

Well done! You are making significant progress! Do you feel an improvement?
You have tested all your muscles today. It is important that you stretch properly.

Already the final session of the week!
Today, you will walk for 68 minutes alternating between endurance and interval exercises.
Start with 30 minutes at a comfortable pace and then do 4 accelerations of 5 minutes with 2 minutes of
rest between each acceleration.
Then, finish with a 10-minute warm-down.
Have a good session!

Before starting off the session, warm up correctly: upper body, shoulders, hips, knees and ankles.
Remember to take a water bottle with you so that you can drink throughout the session.
At the end of your session, take time
to stretch and rehydrate in order to recover thoroughly.

Congratulations for a great session! It was very tiring but useful for your development!
If you are feeling weak, take an energy drink or energy bar with you. This will give you a boost to
set you off again.
Make sure you stretch and rest properly. You have deserved it!

Welcome to the latest week of the Walking Challenge!
Today, you will need 40 minutes, a flat terrain and 10 cones (or 10 light objects) to form a slalom course. Carry these objects in a backpack.
You
will begin with a 15-minute warm-up, followed by a series of small exercises.
Every 3 paces, place an object and complete 5 circuits walking quickly between each cone.
You must keep your upper body on the
centre line. Only your hips should be working to skirt round the obstacle.
Then, finish with 20 minutes at a comfortable pace.

At each instant, you must stay concentrated on your movements. Have fun!

Congratulations for a great session! This is a very technical session for exercising your hip movement technique.
Stretch yourself and drink for a good recovery!

New speed session of about 55 minutes.
Today, you will need 4 cones (or 4 objects that are easy to carry).
You will start with 30 minutes of walking at a comfortable pace, then position your cones. Place 1
cone, walk 20 paces (about 1m) and place your second cone, walk another 30 paces and place your 3rd cone, then walk another 50 paces and place the final cone.
The cones are therefore laid out at 0m (start), 20m, 50m and 100m (finish). Are you still with me
so far? Great!
Position yourself at the start. Walk quickly to the 1st cone and then very quickly to the 2nd cone and finish by walking at a comfortable place to the finish. Then return at a gentle pace.
For 10 minutes,
repeat the exercise and finish with a 15-minute warm-down.

Before starting off the session, warm up correctly: upper body, shoulders, hips, knees and ankles.
Remember to take a water bottle with you so that you can drink throughout the session.
At the end of your session, take time
to stretch and rehydrate in order to recover thoroughly.

Well done for this speed session!
The cones are used to set yourself distance objectives with phases of acceleration. This is excellent for improving your speed!
You have done some good work, so have a good rest!

Today, you will work on your endurance for 40 minutes.
Start with a 10-minute warm-up and then, over a period of 15 minutes, gradually accelerate before returning to a slow pace over 10 minutes.
Have a good session!

Before starting off the session, warm up correctly: upper body, shoulders, hips, knees and ankles.
Remember to take a water bottle with you so that you can drink throughout the session.
At the end of your session, take time
to stretch and rehydrate in order to recover thoroughly.

Congratulations for a great session! It is a very intense and long effort.
You have done some really good work on your endurance! Take the time to stretch and drink.
You've just finished the 3rd week of the programme! You can
be proud of yourself!

Welcome to this final week of the programme! This is the week when everything is possible! Surpass yourself, your efforts will be rewarded!
If you have two small weights or two small water bottles, take them with you.
(optional but useful)
Start with a 3-minute warm-up, then switch to the exercise with your weights.
Start by walking on the spot, without taking your heels off the ground. Then, for 20 minutes, walk quickly before finishing with
a 3-minute warm-down.
Have a good session!

Before starting off the session, warm up correctly: upper body, shoulders, hips, knees and ankles.
Remember to take a water bottle with you so that you can drink throughout the session.
At the end of your session, take time
to stretch and rehydrate in order to recover thoroughly.

Congratulations for a great session! The arm exercises are used to energise yourself and speed up your movements.
Stretch yourself and drink for a good recovery!

Today, you will work on your ability to withstand intense effort. Start with a 10-minute warm-up, then, do some accelerations for 3 minutes and recover for 1 minute. Repeat 8 times. Then, finish with a 20-minute warm-down.
It is a difficult session, but it will help you to improve significantly. Keep up the pace!
Have a good session!

Before starting off the session, warm up correctly: upper body, shoulders, hips, knees and ankles.
Remember to take a water bottle with you so that you can drink throughout the session.
At the end of your session, take time
to stretch and rehydrate in order to recover thoroughly.

Well done! The effort was intense, but it will help you improve your stamina as soon as you have to tackle a longer or more difficult session later on.
You deserve a rest!

This is already the final session of the programme!
The time has come to test your progress!
Complete this session at full capacity and assess how you feel during the 1st session.
You
will gradually accelerate for 30 minutes. At the end of these 30 minutes, recover for 20 minutes at a more gentle pace.
Have a good session!

During this final exercise of the beginner's course, follow the recommendations in terms of your technique, speed and feet in order to get some tangible results from this course.

Well done! You have just finished the session and the programme! You can be proud of yourself! How did you feel during this programme? Feel ready to take on the upper level?
Feel free to let us know what you think, and once
again: CONGRATULATIONS!