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
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.
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.
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.
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.
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 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.
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.
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.
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.
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:
■ 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.
■ Sunglasses and sun cream.
■ 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.
■ A tough plastic bag to carry your litter home once you finish you hill walk.
■ Tissue paper or wet wipes.
■ Base layer top and bottoms.
■ Mid layer top and bottoms.
■ Outer layer top and bottoms.
■ Spare mid-layer fleece.
Trek fit ‘lead-in’ training plan
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| | 10 minutes very easy, taking recovery breaks if necessary | Start easily, introducing your body to training and stretch your legs afterwards |
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| | | Try to repeat Monday’s session, still taking the pace easily |
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| | | 1st longer session, start slowly and stretch your leg muscles at the end |
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| | | Recovery after Sunday’s longer session |
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| | | Start slowly. Try an ‘out and back’ course of 7 ½ minutes out and 7 ½ minutes back |
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| | | Practice your pacing techniques that you’ve used during previous sessions |
Trek fit ‘lead-in’ training plan
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| | | Full recovery after yesterday’s longer session |
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| | | This should now be comfortable |
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| | | Today’s session should now be within your grasp, particularly with 3 rest days beforehand |
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| | | Double rest day because Sunday’s walk will be your longest to date |
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| | 25 minutes easy paced walk | Try the ‘out-and-back’ strategy again |
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| | Repeat last Sunday’s session of 25 minutes non-stop | Try and vary your routes so that you don’t become stale |
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| | | Longest walk of the schedule, don’t worry about your pace, just aim to complete the session |
Trek fit ‘lead-in’ training plan
| | Taper before main training plan | |
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| | 20 minutes steady paced ride | This should now be comfortable |
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| | | Repeat last Sunday’s session, which should now feel easier. |
| | | Rest today before you begin the main training plan tomorrow |
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
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
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
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!
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tained within. All information is provided in good faith. You should consult your doctor before embarking on any program of physical activity.
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