Training schedules

Two training programs

Both programmes, developed by Wandelsport Vlaanderen, vary based on the goals to achieve. Distance and intensity will depend on your objective. Try to get one week off between each stage. Getting some rest will help you for your further practice sessions.

We’re planning 2 practice sessions for the first week, and 3 for the next one. We want everyone to be able to stick to that workout programme, but 3 practices a week is an ideal pace to be best prepared for the event. If you have other sporting activities besides walking during the week, they may count as the 3rd practice.

How is the practice plan developed?

Both plans are general guidelines, and not fixed. You may choose what days you want to practice on but please make sure to take one day off between each practice. We also advise you to walk the long-distance hikes during the weekend, when you are rested and can choose the best time for your endeavour.

In the 200 day program:

  • Hike a minimum of 400 km
  • Walk at a fast speed for a long distance
  • Cover at least 30 km once, two days in a row
  • Hike once during the night

In the 100 day program:

  • Hike a minimum of 200 km
  • Walk at a fast speed for a long distance
  • Cover at least 30 km once, two days in a row
  • Hike once during the night

Walking pace

Overall, 3 walking paces are set for practices:

  • Pace 1 = You’re walking at a gentle speed averaging between 4 and 5 kmh, at 50-60% of your maximum heart rate.
  • Pace 2 = You’re walking at a moderate pace which is a little faster than pace 1, at 60-70% of your maximum heart rate. You can still talk normally. Speed averages between 5 and 6 kmh.
  • Pace 3 = You’re walking at a fast speed. In this case, it will be more difficult and you won’t be able to talk normally.  Your maximum heart rate reaches 70-80% with speed averaging around 6-7 kmh.

Types of practice hikes

Based on the duration and intensity of your hike we talk about slow walks, moderate walks, and fast walks.

Slow walks

You’re walking at a pace 1 type. Average walking speed doesn’t go beyond 5 kmh.

Moderate walks

You’re walking at different paces. You will learn to play around with these paces by practicing to manage your walking.

Fast walks

You walk at pace 3. You walk fast.