Target: 7 kilometres in 1 hour

Intermediate 4 weeks 3x/week
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This programme is designed to improve your walking speed. For 4 weeks, you will alternate pure endurance sessions with sessions combining endurance and split exercises. In this way, you will learn to walk for longer, faster. I hope you enjoy it!

You need to have Decathlon Coach application to launch this program !

Week 1 - Develop your endurance around 6 km/h

This week, develop your endurance around 6 km/h. Before walking for 1 hr at 7 km/h, you need to be comfortable at a lower speed. Remember to take enough to keep yourself hydrated during your sessions!

  • 01. Endurance - 50 minutes
  • 02. Interval training and endurance - 60 minutes
  • 03. Endurance - 55 minutes

Week 2 - Walk comfortably at 6 km/h

Welcome to this second week of training! Before setting off, make sure you have enough to rehydrate yourself. Walking at 6 km/h will soon be child’s play!

  • 04. Endurance - 50 minutes
  • 05. Interval training and endurance - 60 minutes
  • 06. Endurance - 55 minutes

Week 3 - Improve your technique!

The third week of training already? Time flies! This week, improve your sports walking technique so that you can easily walk 7 kilometres in 1 hour.

  • 07. Endurance - 50 minutes
  • 08. Interval training and endurance - 60 minutes
  • 09. Endurance - 50 minutes

Week 4 - 7 km in 1 hour!

It’s the last week! Remember all your sports walking techniques to walk faster and longer: movement of the feet, arms, breathing and posture. You’ve worked hard over these 3 weeks, and you’re ready to reach your objective!

  • 10. Endurance - 50 minutes
  • 11. Interval training and endurance - 60 minutes
  • 12. D-Day: 1 hr of walking at 7 km/h!

Coach advice

"You want to make progress in sports walking and improve your performance? Then this plan is for you! As your sessions progress, improve your endurance to walk for 1 hr at 7 km/h. Stick to the pace, stay motivated and, above all, enjoy it to the max."
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