Beginner Trekking

Training Plan

Introduction

Welcome to your intermediate trekking training plan!

Congratulations! You’re looking to broaden your horizons, improve your fitness levels and raise funds for charity – all

of which are extremely positive things to do with your time. Taking on the challenge of a charity trek is an exciting

way to mark a major milestone in your life, achieve something that you previously thought impossible and have an

exhilarating, fun adventure!

Whichever trek inspires you, your first step is to get trek-fit and commit some time and effort to prepare your body

for your challenge. This trek-fit training plan is specifically designed by fitness experts to safely progress your fitness

to the appropriate levels so that you will not just be able to complete the challenge but you’ll be able to complete it

comfortably. Each training plan is based around trekking specific cardiovascular (CV) training but also includes a

range of dedicated resistance and flexibility training exercises that will improve your total body fitness so that you

have the all-round strength that you’ll need.

The training plans are suitable for most fitness levels and steadily build your fitness over 12 weeks, but if you have

not exercised for some time then the specific lead-in training plan, which is a precursor to the main schedules, will

ensure that you can cope with the level of training. The training plans are carefully structured and cover everything

that you need to do for your fitness preparation, so all you need to focus upon is forward planning and beginning

sooner rather than later. You are embarking on a fantastic, life-enhancing experience that will enrich your life in many

different ways. Kick-starting your fitness is the first step in achieving your goal. Enjoy your training!

Who is this training plan for?

You are fairly fit, already visiting the gym, taking an exercise

class or enjoying some cardiovascular (CV) activity each

week but you recognise that you need to train specifically for

the demands of your trekking challenge. Hence you need a

training plan that will advance your CV fitness beyond your

current level and also build all round strength to prepare your

body for the new demands of your challenge.

Trek fit training essentials

Getting started

If you are starting training for the first time or alternatively if you have not exercised for some time then it is

advisable to visit your GP for a check-up before you begin. Your doctor will support your plans to get fit for your

trek and will also be able to advise you regarding any precautions that you should take relevant to your personal

medical history.

Listen to your body

Don’t be a slave to the schedule! If you feel off-colour, excessively tired or your resting heart rate is elevated

by more than 10% then take the day off from training. It is better to miss a day or two and allow your body to

recover than attempt a session and make your condition worse.

Warming up

Always warm up before each session for approximately 10 minutes. A warm-up will prepare your body for

exercise, reduce your risk of injury and enhance your performance for your session.

Cooling down

Always finish each session with a cool down, lasting for approximately 10 minutes as per your warm up. A

proper cool down will help your recovery and limit any post-session muscle soreness.

Stretching

Spend a few minutes at the end of your cool down stretching the main muscle groups that you have used, so

that you remain, loose, supple and reduce your risk of injury.

Rest

Rest is important and allows your body to recover from your training sessions, so ensure that you include at

least one full rest day in your program each week.

Check your shoes

Don’t skimp on your training shoes because a good pair of shoes are an investment in comfort and injury

prevention. Regularly check them for wear and replace them approximately every 800 kilometres, sooner if you

land heavily.

Check your boots

Similarly, don’t skimp on your walking boots either. Invest in a well fitting pair from the outset and practice in

them until they feel like a second skin. Keep them well maintained and always dry them thoroughly after use.

Keep it fun

Above all, keep your training in perspective. Your trek is an exciting adventure which should enhance your life

and not diminish it so enjoy the whole process and keep it fun.

Trekking

kit checklists

Essential gear for healthier, happier trekking

It’s important to get the right equipment prepared The equipment lists given below are a general guide but

will vary depending on the time of year, terrain to be covered and the weather conditions:

Walking equipment

■ Backpack and waterproof liner.

■ Map, compass and guidebook. There are many compasses available but by far the most popular model for hill

walking is the Silva Expedition Four type compass.

■ Route card for your walk.

■ Food — sandwiches, chewy bars, fruit, nuts, confectionery.

■ Emergency food — e.g. high energy food bars.

■ Drink — 2 litres of water and tea, coffee or soup.

■ Insect repellant.

■ Sunglasses and sun cream.

■ Camera.

■ Phone.

■ Whistle — a loud whistle to attract attention in an emergency during a walk.

■ Lightweight head torch — in case you get caught out after sunset!

■ Spare batteries for camera and torch.

■ Spares walking shoe laces.

■ First aid kit.

■ Survival bag.

■ Zinc oxide tape.

■ A tough plastic bag to carry your litter

home once you finish you hill walk.

■ Tissue paper or wet wipes.

Walking equipment

■ Base layer top and bottoms.

■ Mid layer top and bottoms.

■ Outer layer top and bottoms.

■ Gaiters.

■ Hat and gloves.

■ Spare mid-layer fleece.

■ Spare pair of socks.

Training Plan

Trek fit ‘lead-in’ training plan

Session key: Walk (W)

Flexibility (F)

Rest (R)

Phase 1

Week 1/6

First steps

Day

Session type

Training

Training notes

Mon

W + F

10 minutes very easy, taking recovery breaks

if necessary

Start easily, introducing your body

to training and stretch your legs

afterwards

Tues

Wed

Thurs

10 minutes easy pace

Try to repeat Monday’s session, still

taking the pace easily

Fri

Sat

Sun

W + F

10-15 minutes easy

1st longer session, start slowly and

stretch your leg muscles at the end

Phase 1

Week 2/6

Building up (1)

Day

Session type

Training

Training notes

Mon

Recovery after Sunday’s longer

session

Tues

W + F

10 minutes steady pace

Wed

Thurs

15 minutes easy pace

Start slowly. Try an ‘out and back’

course of 7 ½ minutes out and 7 ½

minutes back

Fri

Sat

Sun

W + F

15-20 minutes easy pace

Practice your pacing techniques that

you’ve used during previous sessions

Trek fit ‘lead-in’ training plan

Phase 1

Week 3/6

Recovery

Day

Session type

Training

Training notes

Mon

Full recovery after yesterday’s longer

session

Tues

Double recovery

Wed

W + F

15 minutes easy pace

This should now be comfortable

Thurs

Fri

Sat

Sun

W + F

20 minutes easy pace

Today’s session should now be within

your grasp, particularly with 3 rest

days beforehand

Phase 2

Week 4/6

Building up (2)

Day

Session type

Training

Training notes

Mon

Tues

W + F

20 minutes easy

Wed

Thurs

20 minutes steady

Fri

Double rest day because Sunday’s

walk will be your longest to date

Sat

Sun

W + F

25 minutes easy paced walk

Try the ‘out-and-back’ strategy again

Phase 2

Week 5/6

Peak week

Day

Session type

Training

Training notes

Mon

Tues

W + F

20 minutes easy

Wed

Thurs

Repeat last Sunday’s session of 25 minutes

non-stop

Try and vary your routes so that you

don’t become stale

Fri

Sat

Sun

W + F

30 minutes easy pace

Longest walk of the schedule, don’t

worry about your pace, just aim to

complete the session

Trek fit ‘lead-in’ training plan

Phase 2

Week 6/6

Taper before main training plan

Day

Session type

Training

Training notes

Mon

Tues

W + F

20 minutes steady pace

Wed

Thurs

20 minutes steady paced ride

This should now be comfortable

Fri

Sat

W + F

30 minutes easy/steady

Repeat last Sunday’s session, which

should now feel easier.

Sun

Rest today before you begin the main

training plan tomorrow

Trek fit training tips

Gear up! It is important that by the time that you depart for your trek, you ensure that all your clothing is tried and

tested ‘in the field’. Your challenge will involve trekking for long periods – possibly several hours per day so all

your clothing needs to be comfortable and to fit well. Comfort during extended periods trekking is of paramount

importance because a seam that mildly irritates on a short jaunt, will become a major source of discomfort over

several hours. Hence try out all the different combinations of your clothing in advance and replace any items that

could cause problems.

Boots in the afternoon! In addition to wearing comfortable clothing, it is vital that your boots are correctly sized

for you. Remember that your feet can swell as much as half a size as the day progresses, so you need to buy your

boots in the afternoon. Sizes vary between manufacturers so visit a specialist retailer who will be able to provide

you with a range of styles and sizes and also make sure that you try them on wearing the same socks that you

intend to wear for your trek.

Train with a rucksack. You will certainly have to transport gear during your trek, which at the very least will

mean carrying a small day sack between stopovers for your personal belongings. Hence you need to carry out

some of your training with a rucksack which contains a similar amount of weight. It’s surprising how heavy even a

lightweight rucksack can feel after a few hours on your feet so as well as specific trekking training, you need to get

used to carrying a load on your back, the positioning of straps and of course, minimising any unnecessary items.

Train consecutively. Although there may be rest days scheduled into your challenge, a lot of the trek will involve

walking on consecutive days with only the evening for recovery. To ensure that your body is able to cope with these

demands, it is important that when the training plan includes back-to-back sessions that you manage to train on

successive days, so that you replicate conditions as closely as possible. For that reason, your cool down period

after training is vital because it helps to accelerate your body’s recovery so that you will be able to exercise the

next day.

Train similarly. As far as possible, try to replicate as closely as possible the conditions that you will experience

on your trekking challenge. Hence if you know that the terrain is particularly mountainous then it is worthwhile

carrying out some of your training on hilly ground. That should include both uphill climbing and downhill descending

because trekking downhill places different demands upon your body and you need to prepared for every

eventuality.

It’s not all about CV. Although trekking and walking are primarily cardiovascular (CV) activities, your training

should be not exclusively CV based. To move your body forward, over uneven terrain and whilst carrying a load,

requires total body strength so you will benefit considerably from supplementary strength training. Focus areas

include the muscles of the back, core, abdominals and shoulders as well as your legs and you will find that the

resistance training exercises included in the training plan will make a big difference to your ability to keep going for

long periods.

Motivation

Staying motivated can be one of the toughest aspects of training. Bad weather, work, family and friends can

all make it difficult to stay focused and keep keen. To stay enthusiastic make sure you do the following:

■ Keep a balance. Training should not “get in the way” of life. Make sure you maintain previous

commitments to work, family and friends

■ Treat yourself when you achieve a goal; either a tasty meal or a new piece of kit

■ Remember why you chose to train and what you have achieved since beginning

■ Read an inspiring story or autobiography

■ Talk to other trekkers

■ Write a blog

Some inspirational quotes:

“You only live once, but if you do it right, once is enough.” - Mae West

“The value of life lies not in the length of days, but in the use we make of them ...” - Michel de Montaigne

“Happiness walks on busy feet.” - Kitte Turmell

“If you fail to prepare, prepare to fail.” - Steve Prefontaine

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside

and something else will take its place. If I quit, however, it lasts forever.” - Lance Armstrong

Congratulations

Well done! You have successfully reached the

end of your training plan, so now all you have to

do is to finalise your preparations for the trek, stay

relaxed and look forward to an amazing experience.

By reaching the final week of this training plan you

have made significant advances in your fitness, as

well as honed new skills so now is the time to enjoy

all of the benefits.

During this final week, your training volumes and

the number of sessions are reduced, so that you

begin your trek energised and raring to go. Use

this extra time to check over your clothing and

equipment so that everything is in tip-top condition

for your big challenge. Don’t forget to pack any last

minute energy products that you may want to use

and then just enjoy your personal trekking challenge

experience. Have a fantastic time!

Disclaimer

Neither The Realbuzz Group Ltd or its associated companies can accept any responsibility for death or injuries caused by any information con-

tained within. All information is provided in good faith. You should consult your doctor before embarking on any program of physical activity.

By using this information you agree to indemnify, defend, and hold us harmless from and against any claims, actions, demands or other proceed-

ings brought against us by a third party, to the extent that such claim, suit, action or other proceeding brought against us is based on or arises in

connection with your use of the pack, any breach by you of these terms and conditions or a claim that your use of the pack infringes any intellectual

property rights of any third party or is libellous or defamatory, or otherwise results in injury or damage to any third party.