Getting Trek-Ready – Training Guide

It’s important to remember that there is no such thing as a training plan to suit everybody but we are going to start with some basic training concepts which you can integrate into your current routine and modify to your preferences.

Everyone has different walking and fitness abilities. Walking may be something most people do everyday however we strongly recommend you train for your trek. The featured training guides are designed for a person of ‘average’ fitness. If you do not walk often and have only a basic level of fitness you should allow more than the 16 weeks recommended.

• You must organise your week to make time to get out and do 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.
• Use your lunchtimes to take regular brisk walks.
• Find a steep set of stairs and climb them five times around three times per week.
• Swimming, badminton, fast walking or any other sport will help you get prepared.
• It is important at weekends to get into some hilly areas and experience walking on different surfaces, you should wear the boots you will take on the trek.

If you are feeling tired or injured you should NOT push ahead with the training programme. Rest is the most important training you can do and overtraining can lead to serious injuries. If you miss a few days training you will easily be able to pick up the training plan again with no negative benefits.

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Basic Stretches

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Exercise Circuits

These exercises are designed to strengthen specific muscle groups.
The idea of the circuit is to complete each exercise then move onto the next. Once one circuit is complete go round the circuit again up to 5 times.
You can also increase repetitions for each exercise from 20 – 50 depending on how strong you are feeling!

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Trekking Kit
• Walking boots and 5 pairs of trekking socks
• Protective sun hat/cap
• Shorts x 2
• Trekking trousers (zip-off pair ideal)
• Warm jumper/good quality fleece
• Long sleeve shirt x 1
• Thermals or something warm to sleep in
• Waterproof trousers and jacket
• Thermal/warm jacket for evening
• T-shirts
• Trekking poles
• Trainers/spare footwear for evenings
• Underwear and socks
• Warm hat and gloves It is very important you are well equipped for your trek as this will make your experience more enjoyable.

Always remember your trekking boots need to be well worn in and waterproof!

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