You should aim to use opportunities during your normal everyday activities to start increasing your fitness (e.g. walk to work instead of catching a train, take the stairs instead of the escalator or lift, take a 20min walk during lunchtimes at work). Don't push it - take it easy, just be looking for opportunities.

Now you are going to introduce 2 walks per week - they should aim to be around 30mins long - take the dogs and walk off your dinner.

Make sure you are wearing the shoes you will wear on event day during your training. It is important they are comfortable and you are used to them for the big day!

Same as above but increase your 30mins walks to 45mins and do 4 times per week

You have passed the halfway mark and are probably noticing how much fitter you are - congratulations!

Keep doing what you are doing - but look for where you can add a 2 hour walk on the either Sat or Sunday. Involve the kids and get them to ride their bikes while you walk - 1 hour out, 1 hour back!

OK - it's time to start ramping up - you'll be looking to increase your workrate over the next 3 weeks in preparation for the event. You should already be feeling pretty comfortable doing your activity (lunchtime walks, stairs, 45mins with thedogs, 2hrs on Sat/Sun with the kids).

Now you will increase the weekend walk from 2hrs to 4hrs.

Almost there! You'll do one longer walk - select either the Sat or Sunday and instead of the 4hr walk, you're going to do one walk for 6hrs - it's important that you add some hills into this walk. Keep an eye on your fluids, keep eating and enjoy this new experience!

Time to start reducing. Drop your weekend walks - and just stick to the shorter 45min daily walks. You'll be asking a lot of your body on event day - so time to rest and recharge your batteries. Well done!

You should aim to walk 3 times a week for an hour
Don't push it. Don't get breathless. Remember to rehydrate

Increase your three walks a week from one hour each to one and a half hours
Look for red spots on your feet and begin your blister management plan

Continue as above, remembering that not only will this help you feel good, but you are doing this for a great cause!

Do at least one of your three walks for two and a half hours.
Look into electrolyte supplements and begin trialing them whilst you walk.

One walk of at least three hours. Two shorter walks of an hour. Invite family and friends to train with you, they will enjoy it and you will be surprised what you talk about!

Two one hour walks. One long walk of at least 4 hours! Make sure you are wearing the shoes you will wear on event day during your training. It is important they are comfortable and you are used to them for the big day!

One 5 hour walk and 2 shorter ones (1 hour duration) this week! Do you have good socks? Good socks mean that your feet don't sweat and you are less likely to get blisters.

You have passed the halfway mark and are probably noticing how much fitter you are! Congratulations. One 6 hour walk and 2 shorter walks (1 hour duration) this week.

Don't forget to pack snack foods for those big walks. Chocolate, nuts and fruit are some good snacks. Pack high energy foods! This week try a 7 hour walk - make a day of it, and pack a picnic. Two shorter walks (1 hour duration).

Imagine if you had to train in the conditions of the Dalit people, no food or shoes and constant heat! Think about how lucky we are as you embark on an 8 hour walk and 2 shorter walks (1 hour duration) this week. Weigh yourself before the big walk, and after. The weight loss is an indication of how much fluid you have lost. Drink up!

One 5-6 hour walk, 2 shorter walks (1 hour duration) Check the colour of your urine when you go to the toilet. If it is a darker yellow colour, you are possibly dehydrated. Remember it is important to rehydrate - you are losing fluid through your sweat and toilet stops (and even through your breath) - so drink up! In the last 2 weeks of training you should be reducing your training and give your body time to rest up.

Long walk 2 to 3 hours long. By now you should have a blister routine. Go to your chemist and ask lots of questions. Cover all red spots and warm spots when you take a break to prevent them becoming blisters. Never walk without a bandaid!

Reduce walk to only 1 or 2 hours. Pick a high carbohydrate meal for dinner on the night before event day. Good luck and thank you for your support!

You should aim to use every opportunity during your normal everyday activities to increase your fitness (e.g. walk to work instead of catching a tram, take the stairs instead of the escalator or lift, take a 30min walk during lunchtimes everyday).

Now factor in 3 walks during the week - e.g. Mon, Wed,  Sat. 2 shorter walks of 45mins, 1 longer walk of 90mins.

Make sure you are wearing the shoes you will wear on event day during your training. It is important they are comfortable and you are used to them for the big day!

Same as above but increase your 45min walks to 60mins and instead of 2 walks see if you can add an extra short walk. Increase the 90min walk to 2 hours.

You have passed the halfway mark and are probably noticing how much fitter you are - congratulations!

Keep doing what you are doing - but now increase the 2 hour walk to 3 hours.

OK - it's time to start ramping up - you'll be looking to increase your work rate over the next 3 weeks in preparation for the event. You should already be feeling pretty comfortable doing your activity.

Now you will increase the weekend walk from 3hrs to 4hrs - and aim to do a full 4 hour walk.

Almost there! You'll do one longer walk - select either the Sat or Sunday and instead of the 4hr walk, you're going to do one walk for 6hrs - it's important that this walk is done in the hills. Keep an eye on your fluids, keep eating and enjoy this new experience!

Time to start reducing. Drop your weekend walks - and just stick to the shorter 60min daily walks. You'll be asking a lot of your body on event day - so time to rest and recharge your batteries. Well done!

With 4 weeks to go, you have plenty of time to get ready ... so let's get started

First, you should aim to use every opportunity during your normal everyday activities to increase your fitness (e.g. walk to work instead of catching a tram, take the stairs instead of the escalator or lift, take a 30min walk during lunchtimes everyday).

Now you'll need to start doing some serious walking - aim to do 6 walks this week  (rest on 1 day). The first 5 walks in the week should be 30mins - and add approx. 20mins for each successive walk (e.g. Mon-30mins, Tues-50mins, Wed-110mins, Thu-130mins, Fri-2 hours). The final walk for the week will be a longer walk (e.g. Sat-4 hours). It is important to do this longer walk in the hills.

Make sure you are wearing the shoes you will wear on event day during your training. It is important they are comfortable and you are used to them for the big day!

Now aim to do the 6 walks this week as follows (rest on 1 day): Mon-60 mins, Tues-2 hours, Wed-60mins, Thu-2 hours, Fri-2 hours). The final walk for the week will be a longer walk (e.g. Sat-4 hours). It is important to do this longer walk.

Almost there! Do the same as above, but your longer walk on Sat will now be 6hrs - it's important that this walk is done in the hills. Keep an eye on your fluids, keep eating and enjoy this new experience!

Time to start reducing. Drop your weekend walks - and stick to the shorter daily walks of 60 mins. You'll be asking a lot of your body on event day - so time to rest and recharge your batteries on the last few days before the event. Well done!

Two weeks away - and you'll be hitting the trail for a 42km marathon? Good news is that you can do it! You'll need to be careful not to overdo the training as you don't want to injure yourself - so take it easy, stretch gently before and after, and modify the regime if you need to.

First, you should aim to use every opportunity during your normal everyday activities to increase your fitness (e.g. walk to work instead of catching a tram, take the stairs instead of the escalator or lift, take a 45 mins walk during lunchtimes everyday).

Now you'll need to start doing some serious walking - aim to walk both morning and evening. Walk everyday and start with 30mins in the morning and 60mins in the evening. Watch your food and fluid intake while walking - get good sleep, reduce your alcohol intake, eat well - time to carb load!

Week 1	Morning	Evening	Where
Mon	30 mins	1 hour	Flat
Tues	30 mins	1 hour	Flat
Wed	30 mins	2 hours	Flat
Thu	30 mins	2 hours	Flat
Fri	30 mins	2 hours	Flat
Sat	1 hour	3 hours	Flat
Sun	2 hours	6 hours	Flat

Week 2	Morning	Evening	Where
Mon	1 hour	2 hours	Flat
Tues	1 hour	2 hours	Flat
Wed	1 hour	4 hours	Flat
Thu	Rest
Fri	Rest
Sat	Event Day!

Make sure you are wearing the shoes you will wear on event day during your training. It is important they are comfortable and you are used to them for the big day!

You'll be asking a lot of your body on event day - so time to rest and recharge your batteries on the last few days before the event. Well done!