Improve my endurance

For 45 minutes at 5 km/h, make sure that the foot rolls through nicely, from the heel strike to the moment you propel the body forwards with your toes. This is the basic fitness walking movement!

Before setting off, warm up your joints: ankle, shoulder and hip rotations. Walk for 1 to 2 minutes at your natural walking pace and you're ready to go!

Well done with your first My Walking Challenge session!

Today, how about a slightly more dynamic session involving some interval training? After 5 minutes of walking at your natural pace, do 5 repetitions of the following exercise: 2 minutes of walking at 5.5 km/h, followed by 30 seconds of recovery time at your pace. Follow this up with 40 minutes of walking at 5 km/h. Keep up the pace!

Before setting off, do not forget to warm up joints: rotate ankles, shoulders and hips. If you are out of breath, slow down! You should be able to hold a conversation throughout the session. Let's go!

Congratulations on this interval training session!

For 50 minutes at 5 km/h, make sure that the foot rolls through nicely, from the heel strike to the moment you propel the body forwards with your toes. This is the basic fitness walking movement that will tone your body!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 1 to 2 minutes at your natural pace, and you're off!

Well done! You deserve a short rest before the next week’s training.

For 55 minutes at 5 km/h, make sure that the foot rolls through nicely, from the heel strike to the moment you propel the body forwards with your toes. This is the basic fitness walking movement!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 1 to 2 minutes at your natural pace, and you're off!

Congratulations on this excellent start to the week!

Today, it’s an interval training session! After 5 minutes of walking at your natural pace, 8 repetitions of the following exercise: 2 minutes walking at 5.5 km/h then 30 seconds at your own pace to recover. Then, 30 minutes at 5 km/h. Keep up the pace!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Let's go!

Congratulations on this split session!

For 45 minutes at 5 km/h, make sure that the foot rolls through nicely, from the heel strike to the moment you propel the body forwards with your toes. This is the basic fitness walking movement!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 1 to 2 minutes at your natural pace, and you're off!

Well done! You deserve a short rest before the next week’s training.

After 2 weeks of training, it's time to speed up a little! Remember to ensure that your foot rolls through nicely. This is the key to fitness walking.

Before setting off, warm up your joints: ankle, shoulder and hip rotations. Walk for 1 to 2 minutes at your natural walking pace and you're ready to go!

Congratulations on this session! I hope you didn’t have too much trouble increasing your pace. If you did, check out all the techniques of sports walking so you can walk faster!

Today, it’s an interval training session! After 5 minutes of walking at your natural pace, 8 repetitions of the following exercise: 2 minutes walking at 6 km/h then 30 seconds at your own pace to recover. Then, 35 minutes at 5 km/h. Keep up the pace!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Let's go!

Congratulations on this interval training session!

For 45 minutes at 5.5 km/h, make sure that the foot rolls through nicely, from the heel strike to the moment you propel the body forwards with your toes. This is the basic fitness walking movement!

Before setting off, warm up your joints: ankle, shoulder and hip rotations. Walk for 1 to 2 minutes at your natural walking pace and you're ready to go!

Congratulations! You’ve earned a short rest before your next week of training!

For 45 minutes at 6 km/h, make sure that the foot rolls through nicely, from the heel strike to the moment you propel the body forwards with your toes. This is the basic fitness walking movement!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 1 to 2 minutes at your natural pace, and you're off!

Congratulations on this session!

This week, there are more repetitions!After 5 minutes of walking at your natural pace, do 10 repetitions of the following exercise: 2 minutes of walking at 6 km/h, followed by 30 seconds of recovery time at your pace. Follow this up with 30 minutes of walking at 5.5 km/h. Keep up the pace!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Let's go!

Congratulations on this interval training session!

For 60 minutes at 6 km/h, make sure that the foot rolls through nicely, from the heel strike to the moment you propel the body forwards with your toes. This is the basic fitness walking movement!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 1 to 2 minutes at your natural pace, and you're off!

You have successfully completed our programme specifically designed for you to get in shape. Following one month of preparation, you should be able to cover 6 kilometres in 1 hour. What do you think? Do not hesitate to tell us your thoughts by writing to [email protected]!