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Training Tips
What to take on a training walk

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

Training Regimes

The following information details various approaches to the event - check out which best suits you:

Busy life? Get just the basics here to enjoy the 42kms.

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Basic Training

This is designed for folks who have limited time for training.

12-9 weeks to go
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.
8 weeks to go
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!
7 weeks to go
Same as above but increase your 30mins walks to 45mins and do 4 times per week
6-5 weeks to go
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!
4-3 weeks to go
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.
2 weeks to go
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!
Last week
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!

 
Got heaps of time and love spending time out in the bush training?

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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

13 weeks to go
You should aim to walk 3 times a week for an hour
Don't push it. Don't get breathless. Remember to rehydrate
12 weeks to go
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
11 weeks to go
Continue as above, remembering that not only will this help you feel good, but you are doing this for a great cause!
10 weeks to go
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.
9 weeks to go
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!
8 weeks to go
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!
7 weeks to go
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.
6 weeks to go
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.
5 weeks to go
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).
4 weeks to go
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!
3 weeks to go
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.
2 weeks to go
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!
Last week
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!

 
How to get prepared in 8 weeks.

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8 Week Training

This is designed for folks who have about 8 weeks of training time.

8 weeks to go
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!

7 weeks to go
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.
6-5 weeks to go
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.
4-3 weeks to go
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.
2 weeks to go
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!
Last week
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!

 
How to get prepared in 4 weeks.

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4 Week Training

This is designed for folks who have about 4 weeks of training time.

4 weeks to go
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!

3 weeks to go
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.
2 weeks to go
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!
Last week
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!

 
For very late entrants!

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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.

2 weeks to go
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!

 


Training Apps & Forums

Tracking Apps For Your Phone

If you want to track your progress on the day and have your family follow your progress via facebook - download this phone app.



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