Target: 7 kilometres in 1 hour

For 50 minutes at 6 km/h, stretch out your feet properly, from placing your heel down to propelling yourself forward with your toes. This is the fundamental movement to optimise your speed!

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 first session!

Today, it’s an Interval training session! After 5 minutes of walking at your natural pace, 10 repetitions of the following exercise: 2 minutes walking at 6.5 km/h then 30 seconds at your own pace to recover. Then, 30 minutes at 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 6 km/h, in endurance, you should feel at ease and breathe normally. Stretch out your feet properly, from placing your heel down to propelling yourself forward with your toes. This is the fundamental movement of sports walking!

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 50 minutes at 6 km/h, stretch out your feet properly, from placing your heel down to propelling yourself forward with your toes. This is the fundamental movement of sports walking!

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, 10 repetitions of the following exercise: 2 minutes walking at 7 km/h then 30 seconds at your own pace to recover. Then, 30 minutes at 6 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 6.5 km/h, in endurance, you should feel at ease and breathe normally. Stretch out your feet properly, from placing your heel down to propelling yourself forward with your toes. This is the fundamental movement of sports walking!

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.

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, shoulders relaxed, 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 1 to 2 minutes at your natural pace, and you're off!

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

Today, we’re pushing the Interval training exercise to work on our endurance! After 5 minutes of walking at your natural pace, 14 repetitions of the following exercise: 2 minutes walking at 7 km/h then 30 seconds at your own pace to recover. Then, 20 minutes at 6.5 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 50 minutes at 6.5 km/h, stretch out your feet properly, from placing your heel down to propelling yourself forward with your toes. This is the fundamental movement of sports walking!

Before you start, walk for 1 or 2 minutes at your natural pace, and you're off! During this session, match your breathing to your stride or the movements of your arms to find your breathing rhythm. Good breathing helps you to maintain an upright posture, essential to make progress in sports walking.

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

For 50 minutes at 6.5 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 1 to 2 minutes at your natural pace, and you're off!

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

Today is the last Interval training session! After 5 minutes of walking at your natural pace, 10 repetitions of the following exercise: 2 minutes walking between 7 and 8 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 6 km/h.

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 7 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 1 to 2 minutes at your natural pace, and you're off!

Congratulations on this last session. 1 full hour at 7 km/h, you’re a champion! Other training plans await you on Decathlon Coach.