1. Objectives of the Main Training Phase

The main phase should consistently work toward three primary objectives:

  1. Technique Development

    • consolidate basic Nordic Walking technique

    • correct major errors

    • refine rhythm, timing, and posture

  2. Endurance and Conditioning

    • build the ability to walk longer with correct technique

    • gently improve cardiovascular fitness

    • increase muscular endurance in upper and lower body

  3. Confidence and Enjoyment

    • create a sense of progress

    • keep participants motivated and engaged

    • ensure the workload feels challenging but achievable

Every exercise or drill in the main phase should serve at least one of these objectives.

2. Core Components of the Main Training Phase

The main phase typically includes a combination of the following elements:

2.1. Continuous Walking Segments

These are uninterrupted periods of walking with poles at a comfortable pace.

Purpose:

  • practice technique in a natural rhythm

  • build aerobic endurance

  • provide time for observation and corrections

Guidelines:

  • start with short segments (3–5 minutes) for beginners

  • gradually increase to 10–20 minutes as technique stabilizes

  • maintain a pace that allows talking without breathlessness

2.2. Technique-Focused Drills

Short, structured drills isolate specific parts of the movement.

Examples:

  • posture drills (walking with extra focus on alignment)

  • hand-release drills

  • pole-plant timing drills

  • stride-length control drills

Guidelines:

  • keep each drill short (30–90 seconds)

  • explain one focus point only

  • return to normal walking afterwards to integrate the improvement

2.3. Tempo and Rhythm Variations

Changes in pace create different training stimuli while keeping technique under control.

Examples:

  • slightly faster segments followed by easy walking

  • “conversation pace” versus “brisk pace” intervals

Guidelines:

  • technique quality is always more important than speed

  • use tempo variation only when basic technique is stable

  • avoid maximal efforts in beginner groups

2.4. Terrain Utilization

Using the environment adds variety and functional challenge.

Examples:

  • gentle slopes for uphill and downhill technique

  • different surfaces (as long as they are safe)

  • small loops or circuits around a park

Guidelines:

  • introduce hills only after technique is consistent on flat ground

  • avoid steep or uneven terrain in beginner courses

  • always keep safety as the first priority

2.5. Short Recovery Periods

Brief breaks are integrated inside the main phase, not only before cool-down.

Purpose:

  • allow heart rate to decrease slightly

  • provide time to explain the next drill

  • offer water and micro-corrections

Guidelines:

  • keep recovery short and purposeful (30–90 seconds)

  • avoid full cooling down before session end

  • use standing or very light walking, not sitting

3. Structuring the Main Phase for Beginners

A typical beginner session of 60–75 minutes might allocate 25–40 minutes to the main phase. The structure must be simple and predictable.

3.1. Basic Beginner Template (Example)

  1. Block 1 — Continuous Walking (8–10 minutes)

    • focus: relaxed rhythm and posture

    • instructor walks in different positions to observe

  2. Block 2 — Technique Drills (10–12 minutes)

    • 2–3 short drills (e.g., hand release, pole angle, stride control)

    • each drill 60–90 seconds + easy walking to integrate

  3. Block 3 — Endurance + Tempo Variation (10–15 minutes)

    • slightly longer continuous walking with one or two short pace changes

    • intensity: comfortable but clearly “exercise”

  4. Block 4 — Easy Walking Transition (3–5 minutes)

    • gradual reduction of pace preparing for cool-down

This template can be adjusted based on group level and session duration.

4. Managing Intensity in the Main Phase

4.1. Intensity Zones for Beginners

Instructors can use simple “talk test” zones:

  • Easy — full conversation possible

  • Moderate — conversation still possible, but with deeper breathing

  • Hard — only short phrases (avoid this zone for most beginners)

Most of the main phase should remain in the easy to moderate range.

4.2. Signs the Intensity Is Too High

  • technique quality drops noticeably

  • participants lean forward excessively

  • arm swing becomes short and tense

  • breathing becomes loud and irregular

  • conversation stops completely

When this happens, the instructor reduces pace or adds a short recovery block.

5. Instructor Responsibilities During the Main Phase

5.1. Continuous Observation

The instructor must:

  • watch posture, pole plant, stride, and rhythm

  • move between front, middle, and back of the group

  • identify common errors and address them with short cues

5.2. Timely Corrections

Corrections should be:

  • short

  • specific

  • positive

Examples:

  • “Relax your shoulders.”

  • “Plant the pole closer to your foot.”

  • “Open your hand behind you.”

5.3. Maintaining Group Cohesion

To keep the group together:

  • use loops or out-and-back routes

  • periodically regroup before starting a new block

  • avoid long stretches where faster walkers disappear from view

6. Adapting to Different Ability Levels

Even in a beginner course, participants will differ in fitness and coordination.

6.1. For Faster or Fitter Participants

Offer:

  • slightly longer loops (they walk ahead and circle back)

  • optional short pace increases

  • extra technical focus (“try a bit longer push here”)

6.2. For Slower or Less Confident Participants

Provide:

  • more frequent technique reminders

  • permission to stay at an easier pace

  • shorter distance options within the same route

The goal is for everyone to finish feeling successful.

7. Common Mistakes in the Main Training Phase

  • starting with segments that are too long for beginners

  • focusing on speed instead of technique

  • using complex drills before basic movements are stable

  • giving long explanations while participants are standing and cooling down

  • changing exercises too frequently, creating confusion

  • ignoring signs of fatigue or discomfort

Avoiding these mistakes keeps sessions safe, effective, and enjoyable.

8. Summary of Main Training Elements

The main phase of a Nordic Walking session should:

  • combine continuous walking, technique drills, moderate tempo variations, safe terrain use, and short recoveries

  • prioritize technical quality and participant safety over intensity

  • be structured in clear blocks with specific objectives

  • be adapted to the fitness and confidence levels of the group

A well-designed main training phase allows beginners to experience real progress in both skill and endurance, while maintaining a positive and motivating learning environment.

Last modified: Friday, 27 March 2026, 8:17 PM