MENU
Mobile menu goes here!
SIGN IN

Invalid username or password.

Forgot Username or Password?

If you do not remember your username or password, the system can send them to you. Please provide the email address you registered with.

Error: Please check your email address and try again.

Training for Long-Distance Walking

Training for a long-distance walk requires the practice of what is called progressive overload. The idea of progressive overload is to make your body do just a little more work (that is, a little more walking) than it is used to doing, step-by-step, over the period of many weeks, so that your body is able to gradually and steadily gain fitness. The goal of the first week or two is to give your body an opportunity to adjust to consistent walking workouts. With each succeeding week (except for a couple of “recovery weeks”) you do a little more walking than you did the previous week until your body is fully prepared to meet the challenge of a three-day, 50-mile walk.

Two Walking Programs

There are two training programs, an “Ideal Program” and a “Minimum Program”. Ideally, beginning walkers should allow themselves 18 weeks to prepare for the Challenge Walk. If you complete the 18-week Ideal Program you will be able to master the Challenge Walk with energy to spare. The Minimum Program is a 12-week program for beginning walkers who do not have 18 weeks available to prepare for the Challenge Walk. It will give beginning walkers just enough preparation to have an enjoyable experience in the event. Walkers who have 18 weeks to train but cannot safely complete 13 miles of walking in one week, as the first week of the Ideal Program calls for, should start with the Minimum Program and then switch over to the Ideal Program at an appropriate point. Experienced walkers with a solid fitness base may begin the Ideal Program at Week 4, Week 6, or as late as Week 10, repeating the final weeks of the Program in order to fill any remaining weeks before the event.

Each week the goal is to increase your total mileage safely. This is done mainly by adding to the distance of one long day per week. For the most part you should still rest every other day to recharge your body and muscles, but since you’re training for a three-day event you’ll occasionally do back-to-back long walks. Speed is not an issue until you are able to walk the distance comfortably, but try to walk a little bit faster one day per week. Thursday is a good day to pick up the tempo.

Each week may be altered to fit your schedule, but sticking to a schedule is important for optimum training. If you find one week is too difficult, repeat it before you progress.

Ideal Program (18 weeks)

Week M T W TH F Sat Sun Miles
1 OFF 3 OFF 3 OFF 3 4 13
2 OFF 3 OFF 4 OFF 3 5 15
3 OFF 4 OFF 4 OFF 3 6 17
4 OFF 4 OFF 4 OFF 3 8 19
5 OFF 4 OFF 4 OFF 4 10 22
6 OFF 4 4 OFF 3 4 8 23
7 OFF 4 OFF 4 OFF 4 12 24
8 OFF 4 4 OFF 3 4 10 25
9 OFF 4 OFF 4 OFF 4 14 26
10 OFF 4 4 OFF 3 4 12 27
11 OFF 4 OFF 4 OFF 4 16 28
12 OFF 4 4 OFF 4 5 12 30
13 OFF 4 OFF 5 OFF 4 18 31
14 OFF 4 5 OFF 5 6 12 32
15 OFF 4 OFF 5 OFF 4 20 33
16 OFF 4 5 OFF 5 6 12 32
17 OFF 4 OFF 4 OFF 8 10 26
18 OFF 3 3 OFF Challenge Walk Weekend 56

Minimum Program (12 weeks)

Week M T W TH F Sat Sun Miles
1 OFF 1 0.5 1 OFF 0.5 1 4
2 OFF 1 1 1 OFF 1 2 6
3 OFF 1.5 1 1,5 OFF 1 2 7
4 OFF 2 1 2 OFF 2 3 10
5 OFF 3 OFF 3 OFF 3 6 15
6 OFF 4 OFF 3 OFF 3 8 18
7 OFF 4 OFF 4 OFF 3 10 21
8 OFF 4 OFF 4 OFF 4 12 24
9 OFF 4 3 OFF 3 6 10 26
10 OFF 4 OFF 4 OFF 4 15 27
11 OFF 4 OFF 4 OFF 8 10 26
12 OFF 3 3 OFF CHALLENGE WALK WEEKEND 56

 

Thank you to our premier national sponsor

Shop Carrot-Top Industries

Become a Sponsor
 

Live Events


Please check back as events are added regularly!