Train on course

Train on the trail whenever possible or on other uneven & hilly terrain!

Training diary

Keep a training diary and record the distances & sections of the trail you’ve covered.

You can log your kms on your fundraising page to keep your supporters up to date on how you're doing.

The 10% rule

As a general rule, don’t increase your total weekly distance covered or the distance of your long walk by more than 10%, as this can increase your chances of injury.

Hills training

• Include 1 hill per week in the first 4 weeks then...
• Add specific hill-repeat training 1-2 x week for 8 weeks
• Hill repeats (especially downhill) are the most important!

Why? Downhill eccentrically loads muscles as they lengthen and this produces higher muscle forces / demands.

Be careful when running downhill because of the increased risk of injury.

Cross Training

Cross train with swimming, cycling, boxing, cross-trainer, rowing, or weights.

• This helps to prevent injuries
• Maintain fitness during injuries
• Makes training more interesting

If time is a problem, use ‘interval training’ – it is faster, more intense, boosts muscle strength / stamina and improves muscle endurance

Test your shoes

• Wear a good pair of hiking boots or running shoes.
• Make sure they are well broken in before the event by wearing them on practice walks.
• A spare pair of broken in shoes is recommended at the Fun Stops.

Don't try anything new

Don't try anything new just before the event.
Don't wear a fancy new pair runners or try a new fancy drink.

Try & test everything before hand!

Take a break

Work out the best strategy for your team:

• What to eat / drink
• How long to rest for
• What gear changes you’ll need
• Time needed to warm back up

Go as fast as your slowest member

This is a team event. Look after each other on the trail. 

Time on your feet

Training is not about speed or distance, but rather time on your feet.

The most important part of training is the repeat long walk, where you do back-to-back walks on successive days.

Find a rhythm

Apply the pattern that you practised in training

Make it fun

Fun provides entertainment and encouragement.

Arrange your training walks to finish at a beach or local cafe, then invite friends and family to join you.

Taper

Reduce the a) volume & b) intensity of training on the 2 weekends prior to the event.

You should now be fit, so ‘freshening up’ is more important now!