GENERAL TRAINING GUIDANCE & KIT LIST

GENERAL TRAINING GUIDANCE & KIT LIST Contents General training advice... 1 The 26 mile route... 5 The 13 mile route... 7 The 7 mile route... 9 KIT ADVICE... 10 General training advice Before you start remember that your body may need time to adjust to your new fitness regime. Within your training programme, rest is as important as time spent on your feet. We strongly recommend that you rest on at least one day out of seven. Equally, when training, stick within the limits of speed and distance that are comfortable for you. Train using the walking boots you intend to take with you on the challenge. This will help you to get used to them, break them in, and ensure they are comfortable for the challenge. If you are using walking poles train using them. Please find below some training hints and tips to get ahead of the game before you hit those peaks! Terrain All the hills have well defined paths up to and down, however, they are steep, uneven and can be made up of steep steps cut into the hillside...please bear this in mind when training and climb up and down as many steps as you can before the challenge! Medical check-up Before you start on a new training programme, it is always a good idea to consult with your local doctor. You may wish to take our recommended training programme along with you so the doctor knows the level of training you are hoping to carry out. If you or your doctor has any concerns, please contact us. We can deal with most things if we understand your needs well in advance. Training Training for an event ensures you are physically prepared, that you are able to complete the challenge safely which will greatly contribute to your enjoyment of the event. Page 1 of 13

Don t forget that, even if you are accustomed to walking, you will probably not be used to walking for so long on uneven ground - mainly on steep paths or difficult terrain. You should aim to increase your fitness levels to prepare yourself for this type of challenge. Pain Be prepared for at least a bit of pain, be it blisters, sore muscles, sore joints etc., this is normal. If you have done some good training you will be familiar with this and it won t feel so bad if it happens on the event. Don t worry, this isn t a definitive list, but it is an indicator. If you feel you might struggle in some respects, there will be lots of support from your fellow walkers along the way. Start early Take some time to work out your training plan for the coming months. Depending on your current fitness, training may need to start a few months before your departure. If you start early and work within your limits, you will get great results. Create a plan with some goals along the way. This will keep you focussed and motivated. Stretching Tight muscles hurt, do not work well, are more prone to injury, and can cause joint problems. Make stretching a habit through your training to improve flexibility in your muscles and joints. You will find that it will pay real dividends, and it feels great afterwards! Easy does it Rest is as important as exercise. If you feel exhausted or ill but still push yourself to the limits, you may do yourself more harm than good. Take time off and recover. Work within your comfortable limits and these will expand with time. Enjoy your training Take in your environment as you go, and even while training you will discover new things. Mix it up Add variety by using different approaches. This alleviates boredom and means you re getting fitter without putting the same strain on the same bits of your body all the time. But remember which activity you are training for and focus on that as much as you can. Eat well Food and drink are vital elements for training and during the challenge. Good food will fuel, maintain, and repair your body. Page 2 of 13

As you increase the distance over which you are training, you will need to ensure that you eat well, both before and after the session. And drink! We cannot emphasise enough how important it is to drink water and sports drinks before, during and after training, as well as during the challenge. If you don t give your body all the water it needs, it quickly stops working properly. Walking tips To ensure you are comfortable when walking long distances, you must pay attention to your posture and gait. The following tips will help you to walk comfortably and avoid injury: Keep your head up and your back straight, shoulders relaxed and level, especially when going up and down hill. Touch the ground heel first, roll forward through the arch, over the ball of your foot to your toes, which push off to start another step. This reduces the risk of shin splints and tendon pulls. Don t overstretch. Use a natural stride length. Take short steps when going uphill. Train with the rucksack you will use for the challenge, including its equivalent weight. The extra weight of the rucksack will alter your gait, and your body will appreciate the chance to get used to this. Walk at your own speed. Don t feel you have to keep up with faster people. Your training This programme is a rough training guide. Obviously with work, family and fundraising commitments you may not always be able to achieve what we have set out for you. Walking is the best way to train. Think in terms of time, rather than distance. A few 10 minute walks a day for the first few days should help to break you in. Build up the mileage steadily. Regardless of your fitness level, we recommend you avoid large increases in time or distance. However, in order to get close to achieving the training it is very important to organise your time properly. There are plenty of ways to ensure that you maximise your training, even if you feel you have no time outside work you must organise your week to make time to get out to do some training. Get up an hour earlier and go out for a quick walk with some stretching in the morning before work while it is still light. Page 3 of 13

If you can walk to work, do so. If you get to work by public transport, get off a stop or two earlier than usual, so that you walk some distance each day. If you drive, park further away than usual, or walk a longer route to work. Use your lunchtimes to take regular brisk walks around your work area, not just a stroll around the shops. Find a steep set of stairs i.e. five floors of a department store/office block and climb them five times, at least three times per week. Swimming, squash, badminton, cycling and any other sport will also help get you prepared. Joining a leisure centre is a good idea as the local fitness instructors may well be able to design a programme specifically for you. Most good gyms have a walking machine, or even better a stair climber, where you can clock up mileage more safely and comfortably, but do try to walk as much as possible in real conditions and wearing your rucksack and boots. It is important at weekends to get into some hilly areas to experience walking on different surfaces, get used to the hills and of course the weather. You should wear the boots and rucksack you will take on the trek. You should make the time to walk some long training walks. Nothing will prepare you for the challenge better than actually walking. Even if you re only doing an hour around the park or streets put your rucksack and boots on, you may look silly but it s worth it. You may not stick to the training guide exactly but you need to keep it in mind and to do regular exercise every week according to the guide. You will enjoy this challenge far more if you are physically fit. You should aim to increase your fitness levels to prepare yourself for this type of challenge. If you live near hills, use them for your training as much as possible to prepare your muscles for doing lots of upward walking! If you don t have any hills near you, visit hilly places for your weekend walks or use the incline setting on a treadmill. Walking in a group will encourage you to train, and will take you to lots of beautiful places. You could join a local club. Page 4 of 13

The 26 mile route Some suggested goals If by the end of your training programme you know you can do the following reasonably comfortably, then you should start the challenge with a very good level of confidence: Walk 10 miles one day, and again the next day. Walk at a fast pace or up a steep hill for 20 minutes with no big stops, have a rest and then carry on as normal. Walk up and down steep rocky terrain confidently. Deal with the problems of blisters and being hot. Comfortably carry your rucksack with the day kit we ve listed. Don t worry, this isn t a must do list, but it is a realistic indicator. If you feel you may be struggling please contact us for help and advice. Setting up a daily schedule is vital to your success. Below is a 12 week plan for beginner to intermediate walkers: Guide for Beginners Mondays Rest day Tuesdays and Thursdays Moderate walks of at least 4 miles Wednesdays Comfortable walks of at least 3 miles Fridays Cross-training for 1 hour Saturdays Endurance walking, slowly building up to 80% of goal distance Sundays Recovery day with at least 30 minutes of cross-training or comfortable walking A typical distance training walk should include periods of comfortable walking, periods of stretching, and periods of peak walking. Start your walk at a comfortable, natural walking pace for the first 10 minutes. Stop for your usual stretching exercises for about 5 minutes and then resume walking fast enough so that you maintain your heart rate at 65 80% of your maximum heart rate (MHR). At this walking pace, you should be able to speak only in short sentences, barely passing the talking test. Walk at this pace for most of your distance goal before ending your training walk with cool down exercises. Tips for Intermediate Walkers Page 5 of 13

More seasoned walkers can begin a more demanding training schedule. If you walk 6 to 8 miles 5 times per week, you can consider yourself an intermediate walker. This training plan is similar to the beginner s plan: Mondays Rest day Tuesdays Interval walks of varied pacing for at least 4 miles Wednesdays Comfortable walks of at least 3 miles for better technique Thursdays Tempo or power walking for 5 to 6 miles Fridays Cross-training for 2 hours Saturdays Endurance walking, sometimes called a long distance day, slowly building up to 80% of goal distance Sundays Recovery day with at least 45 minutes of cross-training or comfortable walking Interval walking means walking at a fast pace for a short time, then walking at a normal pace. Tempo walking means pushing yourself, but not so much that you re spent before you finish your walk. On long distance days, you should walk at a steady pace that is slightly faster than your normal pace. Aim for reaching your distance goal in the final 2 weeks of your training schedule. As the challenge gets closer, try to leave whole weekends free for long training walks. Time spent walking 15-20 miles a day, back to back, will pay dividends Cross-training other exercises such as cycling, push-ups, weight training, or swimming are vital to long distance walking, so always schedule 2 days of cross-training per week. Begin each workout with a 10 to 15-minute warm-up period and end each session with a 5 to 10 minute cool down. As your training goal approaches, include a taper period in which you slow down the pace of your training to allow your body to prepare for the event. Carrying enough water for a long distance walk is nearly impossible, so it s a good idea to plan your routes around water sources such as public water fountains, vending machines, or grocery stores. As the challenge gets closer, try to leave whole weekends free for long training walks. Time spent walking 10-15 miles a day, back to back, will pay dividends Page 6 of 13

The 13 mile route Some suggested goals If by the end of your training programme you know you can do the following reasonably comfortably, then you should start the challenge with a very good level of confidence: Walk 7 miles one day, and again the next day. Walk at a fast pace or up a steep hill for 20 minutes with no big stops, have a rest and then carry on as normal. Walk up and down steep rocky terrain confidently. Deal with the problems of blisters and being hot. Comfortably carry your rucksack with the day kit we ve listed. Don t worry, this isn t a must do list, but it is a realistic indicator. If you feel you may be struggling please contact us for help and advice. Once you can walk 4 miles several days per week without much difficulty, you re ready to start building your mileage base. Setting up a daily schedule is vital to your success. Below is a 12 week plan for beginner to intermediate walkers: Guide for Beginners Mondays Rest day Tuesdays and Thursdays Moderate walks of at least 3 miles Wednesdays Comfortable walks of at least 2 miles Fridays Cross-training for 1 hour Saturdays Endurance walking, slowly building up to 80% of goal distance Sundays Recovery day with at least 30 minutes of cross-training or comfortable walking A typical distance training walk should include periods of comfortable walking, periods of stretching, and periods of peak walking. Start your walk at a comfortable, natural walking pace for the first 10 minutes. Stop for your usual stretching exercises for about 5 minutes and then resume walking fast enough so that you maintain your heart rate at 65 80% of your maximum heart rate (MHR). At this walking pace, you should be able to speak only in short sentences, barely passing the talking test. Walk at this pace for most of your distance goal before ending your training walk with cool down exercises. Tips for Intermediate Walkers Page 7 of 13

More seasoned walkers can begin a more demanding training schedule. If you walk 4 to 6 miles 5 times per week, you can consider yourself an intermediate walker for this event. This training plan is similar to the beginner s plan: Mondays Rest day Tuesdays Interval walks of varied pacing for at least 4 miles Wednesdays Comfortable walks of at least 3 miles for better technique Thursdays Tempo or power walking for 5 to 6 miles Fridays Cross-training for 2 hours Saturdays Endurance walking, sometimes called a long distance day, slowly building up to 80% of goal distance Sundays Recovery day with at least 45 minutes of cross-training or comfortable walking Interval walking means walking at a fast pace for a short time, then walking at a normal pace. Tempo walking means pushing yourself, but not so much that you re spent before you finish your walk. On long distance days, you should walk at a steady pace that is slightly faster than your normal pace. Aim for reaching your distance goal in the final 2 weeks of your training schedule. As the challenge gets closer, try to leave whole weekends free for long training walks. Time spent walking 7 miles a day, back to back, will pay dividends Cross-training other exercises such as cycling, push-ups, weight training, or swimming are vital to long distance walking, so always schedule 2 days of cross-training per week. Begin each workout with a 10 to 15 minute warm-up period and end each session with a 5 to 10 minute cool down. As your training goal approaches, include a taper period in which you slow down the pace of your training to allow your body to prepare for the event. Carrying enough water for a long distance walk is nearly impossible, so it s a good idea to plan your routes around water sources such as public water fountains, vending machines, or grocery stores. As the challenge gets closer, try to leave whole weekends free for long training walks. Time spent walking 7 miles a day, back to back, will pay dividends Page 8 of 13

The 7 mile route Some suggested goals If by the end of your training programme you know you can do the following reasonably comfortably, then you should start the challenge with a very good level of confidence: Walk 5 miles one day, and again the next day. Walk at a fast pace or up a steep hill for 10 minutes with no big stops, have a rest and then carry on as normal. Walk up and down steep rocky terrain confidently. Deal with the problems of blisters and being hot. Comfortably carry your rucksack with the day kit we ve listed. Don t worry, this isn t a must do list, but it is a realistic indicator. If you feel you may be struggling please contact us for help and advice. Your training Walking is the best way to train. Think in terms of time, rather than distance. A few 10 minute walks a day for the first few days should help to break you in. Build up the mileage steadily. Regardless of your fitness level, we recommend you avoid large increases in time or distance. Don t forget that, even if you are accustomed to walking, you will probably not be used to walking mainly on steep tracks or difficult terrain. You should aim to increase your fitness levels to prepare yourself for this type of challenge. As the challenge gets closer, try to leave whole weekends free for long training walks. Time spent walking 5 miles a day, back-to-back, will pay dividends. Page 9 of 13

KIT ADVICE Choosing the right kit will not only ensure that you are happy and comfortable during your walk, but can also help you to avoid getting injuries or soreness. You ll find general advice below together with a checklist for you to tick off before you depart. Tips Get advice before you buy Keep your kit light don t forget you ll have to carry it! If you are buying on a budget, don t try to save money on essential items it could lead to discomfort and even injuries. Check the weather forecast before you set out and if the weather and take clothing and equipment to suit changeable weather conditions. CLOTHING AND ACCESSORIES LIST o Boots o Waterproof jacket o Fleece o Base layer (T-Shirt) o Walking trousers o Shorts (optional) o Walking socks o Liner socks o Hat (cold / sun) o Water bottle or hydration bladder o Small Rucksack o Handkerchief/Tissues - runny nose! o Blister pads (essential) o Belt for trousers o Sunglasses o Head torch/torch When training or packing for your walk consider the loose-layered look. Clothing can be removed as needed and put back on as you rest, or when the temperature drops. Loose clothing that permits free airflow is good. Consider synthetic-blend materials that wick away moisture and dry quickly when the weather is hot. Waterproofs Rain gear should be breathable, waterproof and lightweight. There are a number of manufacturers that produce garments that meet all of these criteria. For wet weather protection look for articles that have sealed seams to prevent leakage. Examine wrist and ankle closures to make sure they are durable. Page 10 of 13

Small Rucksack - Day pack recommended 25 litre capacity You may well be using your day pack for a number of hours on the day so try and get one with a back system, with reduced mesh panel - it provides greater comfort, air circulation and heat dispersion. Also available are day packs with breathable shoulder straps. Best thing to do is go to an expert and try on a selection. Boots (comfy with ankle support) - It is important that walking shoes are comfortable and well-worn before commencing the walk. SHOPPING FOR SHOES Go to an outdoor equipment store and ask them to suggest options that match your particular needs. There is no need to buy a boot suitable for an Everest climb if a lightweight pair of desert boots is the most suitable and economical. Of course, your choice will depend on your budget, but remember that boots are one of your most crucial pieces of equipment. There should be at least a thumbnail s distance between the end of the boot and your toe. Your heel should not slip upwards in and out of the shoe when you lift it up. Avoid shoes that have too many layers, straps, etc., as most of the time they do little else but add weight. It is best to shop for shoes in the afternoon. Your feet can swell by up to half a size over the course of the day. Make sure that you try the shoes on with the type of sock that you will be using when you are walking. Lace the shoes evenly and snugly. Take about 15 steps at a good pace, travelling back and forth, twist your ankles left and right to make sure the heel support does not dig into your ankle too much. Walking socks and Liner socks (I swear by these, they really help prevent blisters. I like Bridgdale liner socks). Socks are an often neglected but nonetheless essential piece of kit. Ill-fitting socks can cause serious blisters. Many walkers opt for cotton socks, but cotton easily absorbs moisture and can lose its shape. That said if you have trained with cotton socks over long distances and you ve had no problems, then stick with what you know. Alternatives to cotton are cotton/synthetic blends, which can help to wick away moisture the benefit being dry feet and the maintenance of sock shape as you walk. Dry, air and massage your feet to keep them comfortable. Water bottle (or hydration bladder attaches to your body with "straw" permanently near your mouth) Sunscreen - I know this event is in April but we can always hope! Page 11 of 13

You must protect your skin. Sun damage can be painful and long-lasting, so purchase a waterproof, sweat-proof sunscreen with a high SPF number. Always wear a sun hat. Handkerchief/Tissues The nose has a tendency to run Blister Pads Essential Head torch/torch Whilst we do not expect you to be walking in the dark. There might be poor light due to the weather in April and because something may happen during the day that means you are delayed, thus resulting in being out in the dark. Page 12 of 13

Checklist (add your own personal items in the space provided underneath these essentials) Boots Waterproof jacket Fleece Base layer (T-Shirt) Walking trousers Shorts (optional) Walking socks Liner socks Hat (sun / cold) Water bottle or hydration bladder Small Rucksack Handkerchief/Tissues - runny nose! Blister Pads (essential) Sunscreen Belt for trousers Sunglasses Head torch/torch KIT CHECKLIST GOOD LUCK Page 13 of 13