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Welcome to the Thames Path Challenge 2014 This Challenge Manual should provide you with a complete guide to the 2014 Challenge and will contain all the information you will need in order to effectively prepare yourself for the event. Please read it carefully and refer back to it as you get ready for the Thames Path Challenge 2014. Contents 2. The Challenge 3. Walking vs. Running 4. What's Included 4. The Start & Finish of the Challenge 5. Route & Support 6. Safety Following the Tow Path Support all the way. The Challenge For the Thames Path Challenge 2014, we have done our best to give you the opportunity to complete the challenge in anyway you like. Whether it be as a runner, walker, 25, 50 or 100 km challenger. Once you have read the information, if you feel you would like to attempt the challenge in a different way or if any of your personal details change, such as home address, email or medical details, please contact a member of the Action Challenge team, info@thamespathchallenge.com. Alternatively you can log back into your registration and update your personal details there, please take a look at the participant area for more information on how to do this. Running vs. Walking The Thames Path Challenge 2014 broadly consist of 2 categories of participants. These are runners or walkers for the purposes of on-event logistics/start. 2 www.thamespathchallenge.com

Runners Runners are participants who have specifically signed up as such. There are five potential events for the runners, the entire 100 km challenge, either half of the 100 km course as a 50 km run or the 1st and 3rd 25 km. Runners should aim to complete the 100 km Challenge in less than 15 hours. This category is for people who are likely to have completed at least one marathon before and are keen long Distance runners. The 50 km running challenge is aimed to be completed in less than 7 hours. Participants can select to do either half of the 50 km course, (either Fulham to Runnymede or Runnymede to Henley). The 25 km running challenge is aimed to be completed in less than 3 hours. Participants can select to do either the first 25 km (Fulham to Hampton) or the 3rd 25 km option (Cookham to Henley) All runners will start before the walkers. Jogging For those of you who are planning on Jogging parts of the challenge, but will perhaps not make it within the required time frames to be classified as a runner, we recommend remaining as a walker on your registration. If you do later feel that it may be more appropriate to classify yourself as a runner, we can always change your registration over to reflect this. However if you are planning on jogging the challenge please be aware, that you may well finish the challenge before the trains are running in the morning - or after they have finished at night; which may make it difficult for you to exit the event. In that case you may want to consider either being collected from the finish line, or perhaps booking some accommodation close by. Walkers After the runners have started their challenge, the walkers will be released in 15 minute time slots throughout the rest of the morning. Participants can select which hour they would like to start in upon registration (subject to availability) and will be designated their 15 minute window a few weeks before the event. If walkers find they are quicker than they anticipated and complete the challenge within the expected time frame by jogging a bit here and there that s fine, however they should still class themselves as walkers. There are a variety different distance options for the walkers on the challenge (see below for details) 1. 100 km The 100 km challenge is just over 60 miles and the aim is to complete the course between 16-33 hrs. This involves walking through both the day and night to get from Fulham to Henley. The event is difficult and you will need to train for it in order to stand a good chance of completing the course. 2. 50 km Fulham to Runnymede or Runnymede to Henley-on-Thames. For the 50 km option, if you want to complete the walk in the day light you will have the option to either walk the first leg of the course, from Fulham to Runnymede or from Runnymede to Henley. Whether you have completed one half already and want to do the rest of the 100 km course, or simply prefer the scenery in one particular location, the choice is yours. 3. 50 km Runnymede to Henley-on-Thames; Night Walk We are also offering you the chance to do the second 50 km challenge as a night walk. This will start before midnight on Saturday 13 th of September and see you walking through the night from Runnymede to Henley-on-Thames. If you are looking for something a little different this could be for you. 4. 25 km Walk - Fulham to Hampton, Hampton to Runnymede, Runnymede to Cookham, Cookham to Henley We have also added four 25 km options to the Thames Path Challenge, which is aimed as a great opportunity for friends and family to give part of the challenge a go, without taking on the full distance. For those looking for a great day out, but perhaps not quite ready for the full distance, this is a great way to experience trekking at its best. 3 www.thamespathchallenge.com

The Start and Finish of the Challenge The Start Line (At all Locations) On the morning of the challenge all participants will be expected to register at the start of their challenge, to collect their event pass, maps and other items before the event. We recommend arriving at least 30 minutes before your start time in order to make sure you have plenty of time to register before your start window and check your bag in to be transferred if applicable. What s Included in Your Challenge 25 km - If you are doing the 25 km challenge you are provided with: Event pack at registration Teas & Coffees at the start of the challenge Energy snacks & drinks at 12.5 km Finishers BBQ on completion of the challenge, a medal and a finishers t-shirt. 50 km If you are doing the 50 km challenge you are provided with: Event pack at registration. Teas and Coffees at the start of the challenge. A mid-point meal stop where you are provided with the option to purchase lunch or provide your own packed lunch. Snacks & drinks at 12.5 km & 37.5 km Then a finishers BBQ on completion of the challenge, a medal and a finishers t-shirt. 100 km If you are doing the 100 km challenge you are provided with: Event pack at registration. Teas and Coffees at the start of the challenge. A mid-point meal stop at 25 km where you are provided with the option to purchase lunch or provide your own packed lunch. Snacks & drinks every 12.5 km Two further hot meal stops which are included in the cost of your registration. Then a finishers BBQ on completion of the challenge, a medal and a finishers t-shirt. The Start in Fulham Available at the start of the challenge will be a charity village, a corporate hospitality tent, access to refreshments such as tea and coffee, as well as hot food. There will also be toilet facilities, an area to warm up for the event and medics on hand should you need them. The Finish Line (At all locations) There will be a complimentary shuttle service from the finish locations to the local train station, during the hours in which the trains are running. There will also be a finishers meal for participants and food and drinks available for purchase by friends and family. We encourage participants to get collected from the finish by supporters where possible. You will be extremely tired, physically exhausted and will most likely want to get home as quickly and as comfortably as possible. Shuttle services to the train stations will be dependent on when coaches become full, so may involve some hanging around. However there will be a medical team, masseurs and a quiet zone at the finish so that participants can rest and relax after the event. 4 www.thamespathchallenge.com

Summary of Route & Navigation Aids The total 100 km course is split into 4 stages of approximately 25 km each. Overall, the route follows the Thames Towpath. The route selection criteria take in to account safety, scenery and accessibility. Please ensure you are familiar with and adhere to both the Countryside and Highway Code. The route will be posted to the participant area as a PDF document, a GPX file, and KML file (for use on Google Earth and Google Maps). Google Map Links will also be posted so that participants can access the entire route, and you will also be handed a hard copy of the route on the morning of the challenge. The route will be clearly signed with PINK ARROWS (which are directional) and PINK RIBBONS (non- directional - that mean you are on the right route), with WHITE GLOW STICKS also during the night time. In the outskirts of villages/towns this signage may become harder to spot, so please familiarise yourselves with the route before the Challenge, and have the Route Map with you and track your progress on it so you are aware of your assumed location. It is your responsibility not to get lost! Rest Stops The route is divided into 4 stages with major food and rest stops at approx. 25, 50, and 75 km, and then broken down with midpoint checkpoints every 12.5 km or so with a full supply of snacks, drinks and a chance for you to recuperate with medics, doctors, massage, and support staff on hand. Hot food is supplied at the 25, 50 & 75 km rest stops and the finish. Supporters are particularly encouraged to join in at the start, the 50 km midpoint and the finish all locations will have lots of car park space, and food / drink for sale for supporters. Support In order to facilitate your challenge and ensure your safety, our team will support you in a number of ways throughout the event. All Event Staff will be easily identifiable in high visibility vests. These include: Event Managers, Coordinators Responsible for the set up and operational management of each Rest Stops and Mid-Points on route. There is also a Route Management Team responsible for ensuring signage stays in place and monitoring participant progress, and you are likely to meet them en route. Medics At Action Challenge we take safety very seriously. There will be medics available at all Rest Stops and Mid-Point Stops in the first aid zone, as well as mobile medics in rapid response vehicles for emergencies, injuries and accidents. Medics vary from first aid qualified staff, nurses, paramedics and doctors. The latter checkpoints will also have a limited number of massage/sports/physiotherapist reserved for those who need it as determined by our event medics staff available. Pace Walkers Along the course we will have official marshals who will run or walk sections of the course in a supporting role. Their jobs are to motivate, encourage as well as advise the control room of any new hazards that should develop along the route. The size of the event means that we cannot guarantee that all participants would have the opportunity to walk/run with marshals if desired (again a good reason for Individuals to team up with others). 5 www.thamespathchallenge.com

Retiring from the Challenge When on the event if you need to exit / drop-out at any stage, please inform the Event Staff. Any participant who drops out at a Rest Stop or Midpoint from 50 km onwards will be able to take a coach / minibus transfer to the train station (if during operational times) or the next Rest Stop (if dropping out at a Mid-Point only) with greater facilities. Prior to the 50 km rest stop it will be your responsibility to make your own way back, unless it is an emergency situation. There are bus stops and other stations en route. Taxis can be organised for you from the site info point at any time at any stop. If you feel like just dropping out between stops you should call a Taxi, get a bus, or arrange to be picked up. The Event will have cut off departure times from each Rest Stop/Mid-Points based on the 30 hour upper end time for the 100 km challenge. If anyone fails to meet these cut off times, then Action Challenge, the Organiser, reserves the right to withdraw participants from the event. Emergency Procedures & The Control Room Based in our London office, the control room oversees the management and coordination of the event. They are the eyes in the sky and the voice on the phone. All emergency and non - emergency calls are fielded through the central control room. If you find yourself in trouble, lose your way or have any questions at all our team are on hand throughout the entire duration of the Challenge. The Control room is in constant contact with all members of the Action Challenge team and will dispatch staff out to come and get you should you require it! Contact details will be provided in the Route Packs issued at registration and remember - bring a fully charged mobile phone and put the control room contact details in it, as you might need them! Finally. The Challenge Manual is designed to be your base guide for the Thames Path Challenge and to be read in conjunction with the rest of the material on the Participants Area of the website, (such as the training guides, fundraising information, accommodation guide and joining and departure information.) This information will be updated constantly throughout the lead up to the challenge. Please keep returning to check for updates and also note down any key dates you will need. If you have any questions in relation to this guide or anything to do with the challenge, please feel free to email us at info@thamespathchallenge.com or call 0207 609 6695. The Thames Path Challenge, Action Challenge, London. 6 www.thamespathchallenge.com