
First - a few ideas about what take on your training walks
- the event mapbook (print one from the Resources)
- mobile phone - you can download an App to track your progress for family members on the day. Details below
- sunglasses
- lightweight, waterproof jacket
- fluid (energy, electrolyte or water)
- food (fruit, energy or muesli bars, lollies, chocolate)
- basic first aid kit (blister pads, pain killers, anti-rash cream)
- change of socks, hat & sunblock
- pen (for marking map with notes)
- waterproof bag on rainy days
- camera (optional - for happy snaps)
- mp3 player
- ID & money
The following information details various approaches to the event - check out which best suits you:
Basic Training
This is designed for folks who have limited time for training.
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!
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!
Now you will increase the weekend walk from 2hrs to 4hrs.
Training with the Lot
This is designed for folks who love getting out onto the trail and have a lot of time available to them. Ideally you will
Don't push it. Don't get breathless. Remember to rehydrate
Look for red spots on your feet and begin your blister management plan
Look into electrolyte supplements and begin trialing them whilst you walk.
8 Week Training
This is designed for folks who have about 8 weeks of training time.
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!
Keep doing what you are doing - but now increase the 2 hour walk to 3 hours.
Now you will increase the weekend walk from 3hrs to 4hrs - and aim to do a full 4 hour walk.
4 Week Training
This is designed for folks who have about 4 weeks of training time.
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!
2 Week Training
This is designed for folks who have about 2 weeks of training time - it is assumed that you have a reasonable level of fitness.
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!If you want to track your progress on the day and have your family follow your progress via facebook - download this phone app.