Target: 8 kilometres in 1 hour

Intermediate 4 weeks 3x/week
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This programme is designed to improve your walking speed, and requires that you master the sports walking techniques. For 4 weeks, you will alternate pure endurance sessions with sessions combining endurance and split exercises. In this way, you will learn to walk faster and discover a range of new sensations!

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

Week 1 - Work on your technique

This week, work on the sports walking techniques to help you walk faster. If you want to walk at 8 km/h, this is essential! Take time to warm up before each session, walk at your own pace and then gradually accelerate to reach the indicated speed and start the session.

  • 01. Endurance - 45 minutes
  • 02. Interval training and endurance - 55 minutes
  • 03. Endurance - 55 minutes

Week 2 - First points at 8 km/h

Welcome to this second week of training! Before you start, take the time to warm up before each session, walk at your own pace and then gradually accelerate to reach the indicated speed and start the session.

  • 04. Endurance - 45 minutes
  • 05. Interval training and endurance - 60 minutes
  • 06. Endurance - 55 minutes

Week 3 - Consolidate what you’ve achieved!

The third week of training already? It's time to increase the speed a bit! Take the opportunity to revise your sports walking technique and walk comfortably at 8 km/h.

  • 07. Endurance - 45 minutes
  • 08. Interval training and endurance - 60 minutes
  • 09. Endurance - 50 minutes

Week 4 - 8 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 - 40 minutes
  • 11. Interval training and endurance - 60 minutes
  • 12. D-Day: 1 hr of walking at 8 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 technique and speed to walk for 1 hr at 8 km/h. Stick to the pace, stay motivated and you’ll discover a range of new sensations."
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