Target: 9 kilometres in 1 hour

For 40 minutes at 7 km/h, imagine you’re walking along a straight line. During the first 10 minutes, increase the frequency of your steps, then increase their amplitude for the next 10 minutes. Repeat once: which technique do you prefer? Of course, the foot movement always starts with the heel attack and then extends to the toes to propel you forward!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 5 minutes at your natural pace, accelerate progressively and start the session!

Congratulations on this first session!

Today, it’s an Interval training session to work on your endurance! After 5 minutes of walking at 5 km/h, 8 repetitions of the following exercise: 2 minutes walking at 8 km/h then 30 seconds at your own pace to recover. Then, 30 minutes at 7.5 km/h. Keep up the pace!

Stand up straight, shoulders relaxed without leaning forward or backward during the acceleration phases. Look straight ahead and loosen your chest so you can breathe properly.

Congratulations on this split session!

For 55 minutes at 8 km/h, you should be comfortable and breathe normally. Today, you’ll work on the movement of the arms to learn how to walk fast. In rhythm with your steps, you can bend them at 90° and swing them back and forth, in the direction you’re walking in, without raising them higher than the chest. Second option: you can also straighten them to stretch them out far behind you. Which technique do you prefer?

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 5 minutes at your natural pace, accelerate progressively and start the session!

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

This week, we’ll start gently! For 45 minutes at 7.5 km/h, work on the movement of your foot with the acceleration technique you preferred last week, either by increasing the frequency of your steps, or by increasing their amplitude. Synchronise your legs properly with your arms, and keep the rhythm!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 5 minutes at your natural pace, accelerate progressively and start the session!

Congratulations on this excellent start to the week!

Today, it’s an Interval training session at 9 km/h to work on your endurance! After 5 minutes of walking at 5 km/h, 8 repetitions of the following exercise: 2 minutes walking at 9 km/h then 30 seconds at your own pace to recover. Then, 30 minutes at 7.5 km/h. Don’t forget the acceleration techniques!

Stand up straight, shoulders relaxed without leaning forward or backward during the acceleration phases. Look straight ahead and loosen your chest so you can breathe properly.

Congratulations on this split session!

For 55 minutes at 8 km/h, match your breathing to your steps or the movements of your arms to find your breathing rhythm. Good breathing helps you to maintain an upright posture, essential to make progress and get faster in sports walking.

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 5 minutes at your natural pace, accelerate progressively and start the session!

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

During this endurance session, stay focused on the movement of your arms, which is just as important as that of your feet. Bent at 90 degrees or straight to stretch out far behind you, the pendulum effect of your arms helps you maintain your speed!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 5 minutes at your natural pace, accelerate progressively and start the session!

Congratulations on this session! Check out all the sports walking techniques to help you walk faster!

Today, it’s an Interval training session! After 5 minutes of walking at 5 km/h, 10 repetitions of the following exercise: 2 minutes walking at 9 km/h then 30 seconds at your own pace to recover. Then, 30 minutes at 8 km/h. Keep up the pace!

Stand up straight, shoulders relaxed without leaning forward or backward during the acceleration phases. Look straight ahead and loosen your chest so you can breathe properly.

Congratulations on this split session!

For 55 minutes at 8.5 km/h, match your breathing to your steps or the movements of your arms to find your breathing rhythm. Good breathing helps you to maintain an upright posture, essential to make progress and get faster in sports walking.

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 5 minutes at your natural pace, accelerate progressively and start the session!

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

This session is slower than the previous ones, to be sure that you’re in shape at the end of the week. For 40 minutes at 7.5 km/h, remember everything you’ve worked on for the last 3 weeks. The sports walking techniques are there to help you!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 5 minutes at your natural pace, accelerate progressively and start the session!

Congratulations! The next session is the last split session – enjoy!

Today is the last Interval training session! After 5 minutes of walking at 5 km/h, 10 repetitions of the following exercise: 2 minutes walking at 8.5 km/h then 30 seconds at your own pace to recover. Use the recovery phases to catch your breath, then begin 30 minutes walking at 7 km/h before the big day.

Stand up straight, shoulders relaxed without leaning forward or backward during the acceleration phases. Look straight ahead and loosen your chest so you can breathe properly.

You’ve managed to keep up the pace throughout the session – well done! It’ll soon be the big day!

After these 4 weeks of training, it’s the big day: you’re going to walk for 1 hr at 9 km/h! Don’t forget to warm up before attacking the session. You’ll get there, that’s for sure!

Before setting off, warm up your joints: rotate the ankles, shoulders and hips. Walk for 5 minutes at your natural pace, accelerate progressively and start the session!

Congratulations on this last session. 1 full hour at 9 km/h, you’re a champion! Take a rest after these 4 weeks of training; other programmes await you on Decathlon Coach.