Beginners Training Guide. 50km < 18HRS

Transcription

1 Oxfam Trailwalker Beginners Training Guide Who is a beginner? 50km < 18HRS Participants who have never done anything like this before and are aiming to make full use of the 18 hours to walk the 50km course and complete it with a smile on their face. HOW THIS PLAN WORKS First up, it s not as scary as it looks. Luckily it is very flexible and the basic premise is you use this plan to guide your training rather than the plan telling you what to do! This plan is broken up into four stages or phases (the fancy training term for them) over a total of 20 weeks. Each phase comes with a different goal, rationale and a few simple steps to guide you. At the end of the guide there s a training schedule template and example. Slot the suggested walks in the schedule, tweak to suit and voila you have a training plan! PHASES OF BEGINNERS TRAINING IN A NUTSHELL PHASE 1: Getting started (5 months out) - 4 weeks The first phase is all about getting into the habit of getting out and walking. PHASE 2: Building a base - 8 weeks The second phase has you building up your fitness and feeling good about it! PHASE 3: Training peak - 4 weeks The third phase, arguably the most important and rewarding, is where you ll be doing the longest distance and highest intensity of training. PHASE 4: Tread lightly - 4 weeks The fourth and final phase is when you ease back to make sure you are primed and ready for the big event. Go whatever the weather! Unfortunately we cannot control the weather on the weekend of the big event - we wish we could! This is why we encourage you to head out on your training walks whatever the weathe r (within reason of course!). We kno w it s not that much fun walking in the rain, but it can be a really great way to train your body on what it s like walking in less than ideal conditions. Don t forget to be safe out there and take all necessary equipment you need. Photo: heythatsme.co.nz

2 Phase 1: Getting Started How far out Duration Build up to completing 5km within one hour over easy terrain, comfortably maintaining a steady, brisk pace for the full hour. For the first few weeks you just need to get out and walk. The idea is to get your body used to walking (strange as that sounds). The more time and the more often you spend on your feet getting used to walking the better. At this stage keep it easy with your first goal in mind and by the end of phase one you ll be well placed to get stuck into phase two. 5 months 4 weeks Walk, walk, walk. Week one is just about getting out there. Don t push, don t hurt and don t get breathless. You should always be able to maintain a conversation and walking should always be a pleasant activity, even when you increase the physical challenge later on. Continue! For the next three weeks, continue walking. Try to go every other day, ideally at least three times a week. Step 3: Each time you walk, add 5 minutes to your walk and try to go just a little bit faster. A lot of people will build a walk into their commute to and from work, getting off the bus or train progressively earlier. Make sure you put your first goal in the plan and tick it off! CHALLENGE YOURSELF CHALLENGE POVERTY If you found reaching the first goal easy, don t go crazy and do way more at this early stage. Just keep getting out there and maintaining it. If it really was easy, maybe you re faster than you think and the intermediate plan may be for you. $90 can provide a tap stand and toilet to provide safe drinking water and sanitation. Whilst you are training remember why you re out there! By challenging yourself and through all the training you do you are helping fight the injustice of poverty. The challenges of walking for many kilometres over steep and muddy terrain is something people like Margaret Paul, a grandmother from Ginkane village in the Highlands of Papua New Guinea, are all too familiar with. Margaret s walk was to fetch 30 litres of water from a creek weighing 30 kilograms. Thanks to your efforts we re helping people like Margaret, her family and community have access to clean, safe water and toilets in their village. Through all of the training and fundraising efforts you put in for Oxfam Trailwalker, you are challenging poverty in a very real and powerful way. Photo: Rodney Dekker Oxfam Trailwalker Beginners Training Guide 50km <18HRS 2

3 Phase 2: How far out Duration Building a Base 4 months 8 weeks Complete 16km in 4 hours over easy terrain. Building a good foundation to your training is the key here. By maintaining your training routine you will slowly and steadily build up your training. The motivation in this phase comes from both the desire to complete the event and the personal satisfaction you get from gaining fitness, strength and an occasional runner s high! Have fun with your team mates, enjoy the outdoors and before you know it you ll be set for phase three. Mix up your weekly walks with some easy, medium and more challenging training walks. Maintaining four days of exercise over a number of weeks will take effort but you will be rewarded. Having easier training days and rest days are important because they allow your body to recover. Get your team together and tackle a longer walk on the weekend, capitalising on the hard work you ve put in during the week. Slot your goal into the plan so you can look to compete a 18km walk in under 4 hours. Weekend Training Schedule Week 5 - easy terrain, 1.5 hours Week 6 - easy terrain, 2 hours Week 7 - medium terrain, 2.5 hours Week 8 - hard terrain, 2 hours Week 9 - easy terrain, 3 hours Week 10 - weekend off Week 11 - easy terrain, 4 hours Week 12 - hard terrain, 4 hours Pop these into the schedule template and just like that you ll have a training plan! Check the gear list! Now is the time to sort out what gear you need so you can train with it in phase three. Make the most of your exclusive discounts and 10% back to your team fundraising with Bivouac Outdoor. Oxfam Trailwalker Beginners Training Guide 50km <18HRS 3

4 Phase 3: TRAINING PEAK How far out 2 months Duration 4 weeks To complete 40km over medium undulating terrain over two days (i.e. 20km each day). Now s the time to step it up a notch. This is possibly the most important phase of your training as you crank up the time you are on your feet and test out everything you ll do and need for the event. By the end of this phase you ll want to have a good idea of what works for you and your team to get you through long walks - from gear choices to stop preferences. This phase will put you through your paces and at times it might seem tough but it s meant to be that way. By sticking with it, your body will get used to the longer and higher intensity sessions you put it through. Look after yourself and support each other! Phase four will seem a breeze compared to this. Weekend Training Schedule Week 13 - medium terrain, 5 hours Week 14 - Saturday & Sunday, hard terrain 6 hours Week 15 - easy terrain, 8 hours Week 16 - Saturday & Sunday medium terrain, 7 hours Pop these into the schedule template and just like that you ll have a training plan! Build up the intensity of the shorter walks during the week. If you cannot increase the duration, then aim to include an extra walk. Increase your long weekend walks! This will begin to prepare you mentally for the distance and time required to complete the event. Step 3: Start thinking beyond distance and time training. Consider how these long walks are a chance to hone your team work including your team strategy for rest stops and your individual plan for what to wear, carry, drink, eat, and pack. Schedule at least one of your long walks to predominantly be at night. This will help you get used to walking with a headtorch, the extra care needed to watch where you step, and what happens when you get sleepy! Apply the 10% rule. From one week to the next, do not increase your total weekly distance of your longest walk by more than 10% to reduce your risk of injury. Oxfam Trailwalker Beginners Training Guide 50km <18HRS 4

5 Phase 4: TREAD LIGHTLY How far out 1 month Duration 4 weeks To feel full of energy and strength, primed and raring to go for Oxfam Trailwalker! In the last phase you should do what s known in the sporting world as taper to be in peak condition for the event. Now s not the time to cram in any training you may have missed in earlier phases! Let your body rest and recover (that doesn t mean you can be a complete couch potato). With three phases under your belt you ll be feeling great and ready to go at the end of phase four - the Oxfam Trailwalker start line. Reduce your training especially the long weekend walks. Yes, you heard right. Two weeks out from the event, your weekend walk should be no more than 2 3 hours long, and 1 week out no more than 1 2 hours. Shorten your weekday walks. It just keeps getting better! Shorten your weekday walks to comfortable levels just to maintain your momentum and keep your legs ticking over. Treating yourself to a massage (or two!) in this phase can be a great way to get rid of any residual soreness and slugishness in your legs. NEED MORE HELP? Just ask! The Oxfam team have all done Oxfam Trailwalker before, in a range of times, so can help you with your curly training questions. Be sure to check out the other great related info including the Footcare and Nutrition and Hydration Advice pages online at oxfamtrailwalker.org.nz/preparation 0800 OXFAM NZ info@oxfamtrailwalker.org.nz This training schedule has been adapted by Oxfam New Zealand from the training schedules supplied from Oxfam Trailwalker Australia. Thanks to the many contributors for the information in this training schedule. Oxfam Trailwalker Beginners Training Guide 50km <18HRS 5

6 This is your handy training schedule template: Week # Level Time Distance Terrain Notes Monday Tuesday Fundraising Wednesday Thursday Friday Oxfam Trailwalker Free Day Saturday Sunday Write up training notes on team page Example WEEK of Completed schedule: Level Time Distance Terrain Notes Monday Hard 60 min 4km Hilly Good solid hills in this one. Hard effort on the uphills but the downhills are nicer. Tuesday Fundraising Wednesday Easy 45 min 4km Flat Flat and relaxed pace. Thursday Medium 60 min 5km Varied 10min warm up, 5min stretch, 40min fast, 5min warm down followed by more streching. Friday Oxfam Trailwalker Free Day Saturday Long hours depending on phase 7-30km Varied Long and steady walk with the team over a good mixture of terrain including off road. Sunday Write up training notes on team page Oxfam Trailwalker Beginners Training Guide 50km <18HRS 6