Training Programme

Below is some general information about preparing yourself for a walking challenge which you may find useful at any time.

We have devised two very different programmes so you need to be able to identify where you are on the scale of beginners to advanced before you start.

• Beginners Programme: people who do little exercise and have inactive lifestyles but want to improve their physical activity levels.
• Advanced Programme : people who regularly take part in exercise and have a fit and healthy lifestyle.

We have devised the programme to fit in over 18 weeks as the walk is in June so you need to get started soon! We have split the programme into 6, 3 week blocks but if you feel you are advancing you can adapt the programme to suit your individual needs.

Before you start exercising it is worth doing a short warm-up. We suggest 2-3 minutes of walking then completing some stretching exercises. A cool-down should follow each session, again incorporating stretching exercises.

Beginners Training Programme

Block number	How often?	How much?	Pace/Distance/Type of training
Week 1 - 3	2 sessions per week	20 minutes	Your own pace that doesn’t exhaust you – being out of breath is good but do not over exert yourself. Choose a route that you will enjoy has scenery and is easy. Flat ground will be better for you when you first start.
Week 4 - 6	2 sessions per week	40 minutes	Push up the pace every so often during the session – 2-3 minutes would suffice then go back down to original levels (Fartlek training) You can then take it up to a brisk walk when you are ready to do so but again only for 2-3 minutes.
Week 7 - 9	3 sessions per week	40 minutes	Again use Fartlek training (training using varying intensities) but increase the intensity slightly to improve cardiovascular fitness.
Week 10 - 12	3 sessions per week	1 hour	2 sessions need to be continuous exercise – for example, exercising constantly for 1 hour – walking. 1 session needs to be fartlek as before.
Week 13-15	3 sessions per week	1 hour 20 minutes	2 continuous 1 fartlek
Week 16 - 18	3 sessions per week	2 x 1 hour 20 minutes 1 x time or distance	2 sessions as previous. 1 x session should be a walk based on either a time or a distance depending on what you would like to do. Push yourselves a little to see how well you can do. For example 3 or 4 miles or maybe even 2 hours

We have given you some ideas of how to get started on your walking programme but you must remember everyone is different and the programme we have set may not necessarily be the right one for you. You can adapt the session content but we think you should keep the session amounts the same otherwise you will not progress and get better.  If you feel you want more advice please see your GP.

You can complete these sessions outside or in a gym. It is quite acceptable to do a long walk on the treadmill or do your continuous training sessions on a bike or cross-trainer as this will help build up your cardiovascular fitness and endurance.

We suggest that when you are walking use areas of interest, chose your routes carefully, incorporate parks, hills, and other interesting scenery. Normanby Park, Elsham Park, Central Park are all good places to start.

Advanced Training Programme

Block number	How often?	How much?	Pace/Distance/Type of training
Week 1 - 3	2 sessions per week	40 minutes	Brisk pace incorporating hills and undulating terrain. Approx 4 miles per hour.
Week 4 - 6	2 sessions per week	1 hour	Similar to above – push it harder if you feel you can.
Week 7 - 9	3 sessions per week	1 hour 20 minutes	Utilise fartlek training (slow, medium and fast paces) throughout the sessions. Push at the top end; for example a fast pace should be hard work for you. Repeat the fast pace a few times throughout the session.
Week 10 - 12	3 – 4 sessions a week (pushing for 4)	1 hour 40 minutes	2 x sessions continuous activity 2 x sessions fartlek training
Week 13-15	4 sessions per week	2 hours	2 x sessions continuous activity 2 x sessions fartlek training
Week 16 - 18	4 sessions per week	2.5 – 3 hours	3 x previous stage 1 x long walk, good pace base it on time. Set yourself a goal.

We have given you some ideas of how to get started on your walking programme but you must remember everyone is different and the programme we have set may not necessarily be the right one for you. You can adapt the session content but we think you should keep the session amounts the same otherwise you will not progress and get better.  If you feel you want more advice please see your GP.

You can complete these sessions outside or in a gym. It is quite acceptable to do a long walk on the treadmill or do your continuous training sessions on a bike or cross-trainer as this will help build up your cardiovascular fitness and endurance.

We suggest that when you are walking use areas of interest, chose your routes carefully, incorporate parks, hills, and other interesting scenery. Normanby Park, Elsham Park, Central Park are all good places to start.