Oxfam Trailwalker INTERMEDIATE Training Guide 100km < 28HRS Who is INTERMEDIATE? Participants who regularly undertake some aerobic activity and are looking to complete the course in the average time of 24-28 hours. 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 24 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 INTERMEDIATE TRAINING IN A NUTSHELL PHASE 1: Building a base (6 months out) - 8 weeks The first phase has you building on your current fitness and changing your training routine to suit Oxfam Trailwalker. PHASE 2: Strength + endurance - 8 weeks The second phase is for increasing your stamina and for you to feel strong! 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 weather (within reason of course!). We know 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: kinenphotography.com
Phase 1: Building a Base How far out Duration Build up to completing 15km within 3 hours over easy terrain, comfortably maintaining a steady pace throughout. The purpose of phase one is twofold. First, to change your current exercise regime to one specifically suited for Oxfam Trailwalker. Second, to start to build up your off road walking fitness (yes there is such a thing and it is a very different kind of fitness). Unless you re already a dedicated walker/runner take care not to overdo it early on. Keep your first goal in mind and by the end of phase one you ll be well placed to get stuck into phase two. 6 months 8 weeks With an already respectable fitness base, try to walk/run two days for 30 min each session then run/walk 40 min for the third session of the week. After four weeks increase to three walk/runs for 30 min then on the fourth day try to push to a walk/run for 60min. After four weeks substitute one of the weekday walks and get your team together to tackle a longer walk on the weekend, capitalising on the hard work you ve put in during the week. Aim for a 2-3 hour varied terrain walk to start. 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. You must be faster than you think you are! CHALLENGE YOURSELF CHALLENGE POVERTY $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 Intermediate Training Guide 100km <28HRS 2
Phase 2: How far out Duration Strength + Endurance 4 months 8 weeks Complete 30km in 6-7 hours over easy to medium terrain. Time to build stamina. Mixing it up with walking and running is a good way to achieve this. Why run? Even though you may not intend to actually run in the event, running adds variety to your training sessions at the same time improving your cardiovascular fitness and building overall strength. Hills are great for this too. Get the team together, enjoy the outdoors and before you know it you ll be set for phase three. Start tackling those hills! For two sessions a week find some local hills and spend 45 minutes taming them. You ll need to practice your downhill as much as uphill to prepare your knees and ankles. Don t forget - off road is best! Increase your cardiovascular fitness by including one decent run during the week. Try 15 min brisk walking, 5 min stretch, 20 min hard/hill running, 15 min easy/flat running then 10 min stretch. Step 3: Increase the long weekend walk. This will begin to prepare you mentally for the distance and time required to complete the event. Weekend Training Schedule Week 9 - medium terrain, 3 hours Week 10 - easy terrain, 4 hours Week 11 - hard terrain, 4 hours Week 12 - medium terrain, 4 hours Week 13 - easy terrain, 5 hours Week 14 - weekend off Week 15 - medium terrain, 5 hours Week 16 - easy terrain, 7 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 Intermediate Training Guide 100km <28HRS 3
Phase 3: TRAINING PEAK How far out 2 months Duration 4 weeks To complete 80kms within 16 hours over medium undulating terrain over two days (i.e. 40km in 8 hours 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 but it doesn t last long. Look after yourself and support each other! Phase four will seem a breeze compared to this. Weekend Training Schedule Week 17 - hard terrain, 7 hours Week 18 - Saturday & Sunday, medium terrain 7 hours Week 19 - easy terrain, 10 hours Week 20 - Saturday & Sunday medium terrain, 8 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. Double up the long walk. Make sure you start early on the Saturday to give yourself plenty of time to rest in the afternoon before tackling the same distance again the next day. This will begin to prepare you mentally for what it will feel like to walk with sore legs. 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 Intermediate Training Guide 100km <28HRS 4
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 and runs. 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 Intermediate Training Guide 100km <28HRS 5
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 5km Hilly Good solid hills in this one. Hard effort on the uphills but the downhills are nicer. Tuesday Fundraising Wednesday Easy 90 min 9km Flat Flat but sustained quick walking pace. Thursday Medium 45 min 5km Varied 5min warm up, 5min stretch, 30min fast (could even run), 5min warm down followed by more streching. Friday Oxfam Trailwalker Free Day Saturday Long 3-10 hours depending on phase 15-50km 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 Intermediate Training Guide 100km <28HRS 6