Nordic Walking Challenge

After 10 minutes of warm-up, walk normally for 5 minutes, trailing your poles behind you. Without transition, grab the handles and walk for 10 minutes with the correct pole movements. Repeat twice, then stretch for 10 minutes.

Before setting off, warm up your joints: ankle, shoulder and hip rotations. Use your poles to help you warm up, and we’re off!

Congratulations on this first session! Take the time to read our tips and watch our videos to warm up and stretch properly for Nordic walking.

Walk along, letting the tips of the poles trail along the ground for a hundred metres. Here, the handle is between thumb and forefinger. The hand is naturally open without holding the handle. Without transition, grab the handles and push the points on the ground with each arm movement. Keep walking this way and gradually increase the range of motion for 25 minutes. Hydrate for up to 3 minutes and repeat once.

Before setting off, warm up to get the most from your session. Don’t forget to stretch at the end of the session to recover and attack the next sessions in full form!

Well done! You’ve just completed the second session of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

Start by walking, trailing the poles on the ground for a hundred metres, then grab the handles and push the ends into the ground with each movement. After 10 minutes, push a little harder on the poles. After a total of 25 minutes, take a 3-minute break to hydrate yourself and repeat once. At the end of the session, stretch for 10 minutes and hydrate yourself.

During your session, don’t forget to hydrate properly. Warm up and stretch to gain the full benefit from your session.

Well done! You’ve just completed the first week of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

Start by walking and letting your poles trail behind you for about ten metres, then grab the handles and walk for 30 minutes by moving your elbows behind your body’s axis with each arm movement. Push on the pole each time it impacts the ground. Pause for 4 minutes then resume for 20 minutes.

Before starting, warm up to get the most from your session. Don’t forget to stretch at the end of the session to recover and tackle the next session in full form!

Well done! You’ve just finished the fourth session of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

Walk along, trailing the tips of the poles on the ground for about ten metres. Here, the handle is between the thumb and forefinger. The hand is naturally open without holding the handle. Without transition, grab the handles and push the points on the ground with each arm movement. Keep walking this way and gradually increase the range of the movement. After 30 minutes, take a 4-minute break to hydrate and start again.

Before starting, warm up to get the most from your session. Don’t forget to stretch at the end of the session to recover and tackle the next session in full form!

Well done! You’ve just finished the fifth session of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

During this session, walk at a more relaxed pace than usual to enjoy the environment around you and relax to the maximum!

Before setting off, warm up to get the most from your session.

Well done! You’ve just finished the second week of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

Today, increase the distance with an additional 5 minutes of Nordic walking. The speed is the same as during the last session, but by walking for longer, you’ll burn more calories!

Before setting off, warm up your joints: ankle, shoulder and hip rotations. Use your poles to help you warm up, and we’re off!

Well done! You’ve just finished the seventh session of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

Today, you’re going for a long session. Walk for 1 hr 30 at a moderate pace, carefully following the proper Nordic walking actions. Allow yourself a few breaks of up to 5 minutes to catch your breath and hydrate yourself. Remember to stretch at the end of your session.

Before setting off, warm up to get the most from your session. And don’t forget to stretch at the end of the session to recover and tackle the next session in good shape!

Well done! You’ve just finished the eighth session of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

Walk for 1 hour, gradually increasing the extent of your movements and ensuring your elbows pass behind the axis of your body with each movement. Push on the poles and breathe out longer.

Before setting off, warm up to get the most from your session. And don’t forget to stretch at the end of the session to recover and tackle the next session in good shape!

Well done! You’ve just finished the third week of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

The day's sessions lasts 60 minutes. By maintaining a steady pace, you should travel between 5km and 6km approximately. The best way to finish the final week of your training plan!

Remember to warm up before your Nordic walking session. Regularly hydrate, and finish your session with stretching.

Well done! You’ve just finished the tenth session of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

Today, increase the distance with an additional 15 minutes of Nordic walking. The speed is the same as during the last session, but by walking for longer, you’ll burn more calories!

Before setting off, warm up to get the most from your session. Don’t forget to hydrate regularly and stretch at the end of the session.

Well done! You’ve just finished the eleventh session of the Nordic Walking Challenge. Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!

During this session, you’ll walk for 50 minutes on varied relief terrain at a moderate pace. If you can’t find any undulating ground, do short accelerations of 30 seconds twice every 10 minutes. After 50 minutes, return to your starting point by the easiest route and walk at a moderate pace.

Before setting off, warm up to get the most from your session. Don’t forget to hydrate regularly and stretch at the end of the session.

Well done! You’ve just completed the Nordic Walking Challenge!! Stretch thoroughly and drink some water!
Share your session on the social networks by adding the Hashtag #cmn2017!