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Training & Preparation

It’s essential if you decide to do this demanding challenge that you prepare properly. We will try to advise and assist you in every way possible in your training but the ultimate effort is yours.

Please note that this is only a suggested programme. If you suffer from any medical condition that could be affected by physical exertion, you should seek medical advice before starting any training. In undertaking the challenge you confirm that your general state of health is good and you take full responsibility for yourself.

The following sections detail suggested training to get you going and other aspects of preparation including equipment & nutritional considerations.

Training tips:

Remember to warm up & stretch properly before and particularly after each walking session.

Keep well hydrated and always carry sufficient water for the duration of your training walks. This is very important at all stages in your training programme.

Weeks 1-4
To get to a good level of cardio-vascular fitness we suggest the following programme to start your preparation:

For the first couple of weeks, go for a moderate 5km walk approximately 3 times a week. A 5km walk on flat terrain should take about 1hr.
In week 3, increase the distance of your walk to 7-8 km. Try timing your walks and gradually increase the pace to build your stamina.
Swimming is another great way to build stamina and will benefit your cardio vascular and muscle preparation. It also introduces some variety into your training programme.

Try going on one longer hill walk 13-15 km in your area. It might be a good idea to speak to your local walking club or tourist office to help get information on suitable itineraries. Walking clubs generally have introductory beginner walks to get people started so if there’s a club in your area, you might consider joining up with them.

You will need a small pack (4 – 7 kgs) for the challenge to carry equipment (e.g. rain gear), water and perhaps some high energy snack food. You could start carrying a pack with you on your walks so you grow accustomed to carrying the extra weight.

 

Weeks 5–10

At this stage of your programme you should be reaching a good level of cardio vascular fitness and need to really step up power training in preparation for the 4 days of sustained trekking.

We suggest increasing the length and duration of your standard training walks up to about 10 km. Introduce some faster walking and jogging to build the various muscle groups in your legs. Include some steeper sections in the routes you choose.

Increase the duration of your swimming sessions and add some power burst lengths of the pool, say 1 in every 6 lengths.

Equipment

The most important piece of equipment you will need is a sturdy pair of good, comfortable walking boots. These need to be well broken in before the challenge and to this end we suggest that you do most of your training in them.

Rain protection (top & bottoms)

Spare warm top

Good walking socks (Coolmax fabric socks are recommended to help prevent blisters)

Quick drying clothing

Blister pads (e.g. Compeed)

High Energy food

At least 2 litres of water

 

Nutrition and Hydration

Considering the training programme mentioned, your normal diet should be adequate to sustain you. If you are becoming fatigued at all, increase your carbohydrate intake in your diet. This could include more pasta, rice, bread and cereal.

Hydration is of the utmost importance before, during and after the exertion. Isotonic drinks are a good way to replace lost fluids and energy stores. After a while, you should gauge your hydration needs, but in the early days of your training you may find this difficult. Try to remember the following:

• Don’t wait until you are thirsty to drink