Training Advice

It takes time and training to prepare for a 65km walk.

65km Participants Tips

65km is a long way to walk in 14 hours. If you want to make the distance you will need to train and prepare. A steady pace is around 1km every 10 minutes, or 6km an hour.  That means it will take 70mins to complete a lap or 11 hours walking time.  In addition, adding breaks for food, toilet, changes of socks etc you may easily need the 14 hours provided from start to finish. The last lap must be completed by 5pm! 

There is really only one way to train for a long walk – and that is to walk long distances. Doing this will help prepare the right muscles and get them used to that long slog. Long walks are also an excellent way to make sure that your clothing and kit will not cause you a problem on the day.


 Weather

This event will not be cancelled for inclement weather. Prepare for all types of weather. As the day goes on, the weather could change drastically and will have a huge impact on the walk. Consider getting quick-drying walking gear, sunglasses, rain gear, sunscreen etc.


 Walking at Night

We start the ultra marathon at 2am – and yes, that is very early indeed.  It is extremely beneficial to start this distance in the dark while still reasonably fresh, so the last laps can be completed during daylight.  While many parts of the walk are lit, some areas are not well lit so you should carry a flashlight or headlamp.

 

 Water

Water will be provided for participants near the registration tent at the start. Please carry water with you at all times. You will be exerting yourself regardless of the weather and during the course of the day losing litres of water. Stay hydrated; if you become dehydrated you could experience headache, fatigue etc, your performance will suffer, and it will be difficult to correct. There are a couple of bubblers along the route but it is worth carrying your own supply. St John’s will be available at the start for any medical needs.

 

 Food

It is likely you will be burning off 3000 – 4000 calories during the course of the day. Eat well and snack often. Food will be available for purchase at the start, but we suggest you bring your own favourites– trail mix, muesli bars and bananas are good options for maintaining energy.

 

 Shoes

Wear good walking shoes that you are ‘broken in’ – don’t start this walk in new shoes, that will guarantee blisters. An extra pair of shoes & a few changes of socks are recommended. Remember if it is a rainy day you will need to try and stay dry as possible.

 

 Clothes

Avoid clothing that will cause chafing, wear comfortable or compression clothing designed to minimise friction.

 

 Take a Break

Bring wipes, changes of clothes, antibacterial gel. This can make a big difference psychologically to be able to freshen up. Sit down, but not for too long. Keep your muscles warm to avoid injury.

 

 Distraction

Change walking partners. Talking to someone new makes the laps go faster and breaks up the day. Invite friends to join you for a lap or two, or have your team join with another team for a lap. Create a new playlist, listen to a podcast or audio book.

 

 Pace Yourself

Don’t walk too hard or too fast too early. You will pay for it. This is an endurance walk, not a race. The last two laps are harder than the first seven.

 

The route will return you to the start point every 7km.

Plan items to carry with you:

  • Daypack

  • Water

  • Snacks

  • Wide-brimmed Hat & Sunglasses for sun protection.

  • Sun-block

  • Compression or quick drying pants/shorts/shirts.

  • Torch / Headlamp

 

 

Plan items to leave with support team or in your car:

  • Spare shirts and shorts – quick drying clothing is preferable.

  • Spare socks

  • Spare shoes

  • Wet weather gear

  • Toothbrush & paste.

  • Towel

  • Other personal toiletries

  • Any medication needed

  • Vaseline or talcum powder (to prevent chafing!)

  • Food – more sandwiches and snacks than you think you will need

  • Sunblock

  • Torch (you won’t need it during the day).

  • Insect repellent

65km is a long way and takes a long time to walk!

Make sure you are fit enough to start training, and see a doctor if you have any doubt at all.

Start with short walks, depending on your level of ability and fitness. You might feel, for example, that you want to start with the equivalent of one lap of the walk – 7Km. That will take over an hour at a steady pace. Build up over time in the weeks preceding the walk. It would be good to get to the stage where you can walk 30-40Km 2-3 weeks before the walk, and then you should taper down your training so you are walking less in the week or two before the day of the walk, so you can rest.

 

10 Week Training Program

Full stretch after each walk.

 

Week 1 & 2:

  • Sat or Sun: 4 hour walk and stretch

  • Mon: Rest Day

  • Tues: 1 hour walk, stretch, exercise circuit x 3, stretch.

  • Weds: Rest Day

  • Thurs: 1 hour walk, stretch, exercise circuit x 3, stretch.

  • Fri: Rest Day


Week 3:

  • Sat and Sun: 4 hour walk and stretch. (Walk both days if possible).

  • Mon: Rest Day

  • Tues: 1 hour walk, stretch, exercise circuit x 3, stretch.

  • Weds: Rest Day

  • Thurs: 1 hour walk, stretch, exercise circuit x 3, stretch.

  • Fri: Rest Day


Week 4 & 5:

  • Sat or Sun: 6 hour walk and stretch

  • Mon: Rest Day

  • Tues: 1 hour walk, stretch, exercise circuit x 4, stretch.

  • Weds: Rest Day

  • Thurs: 1 hour walk, stretch, exercise circuit x 4, stretch.

  • Fri: Rest Day


Week 6:

  • Sat and Sun: 6 hour walk and stretch. (Walk both days if possible).

  • Mon: Rest Day

  • Tues: 1 hour walk, stretch, exercise circuit x 4, stretch.

  • Weds: Rest Day

  • Thurs: 1 hour walk, stretch, exercise circuit x 4, stretch.

  • Fri: Rest Day

 

Week 7 & 8:

  • Sat or Sun: 8 hour walk and stretch

  • Mon: Rest Day

  • Tues: 1 hour walk, stretch, exercise circuit x 5, stretch

  • Weds: Rest Day

  • Thurs: 1 hour walk, stretch, exercise circuit x 5, stretch.

  • Fri: Rest Day


Week 9:

  • Sat and Sun: 8 hour walk and stretch. (Walk both days if possible).

  • Mon: Rest Day

  • Tues: 1 hour walk, stretch, exercise circuit x 5, stretch.

  • Weds: Rest Day

  • Thurs: 1 hour walk, stretch, exercise circuit x 5, stretch.

  • Fri: Rest Day


Week 10:

  • Sat or Sun: 4 hour walk and stretch

  • Mon: Rest Day

  • Tues: 1 hour walk, stretch, exercise circuit x 3, stretch

  • Weds: Rest Day

  • Thurs: 1 hour walk, stretch, exercise circuit x 3, stretch

  • Fri: Rest Day

 

The week before the walk you might want to consider:

  • Cutting your toenails

  • Freezing bottles of water so at the end of the walk you can drink cool drinks, not warm drinks

  • Eating plenty of carbs which will help to provide the long-haul energy you need on the day. This week, pasta is your friend.

  • Making sure you have everything you need – you won’t have time on the day to get anything you’ve missed. Things like a torch (for the first few hours), plasters (in case of blisters), snacks, change of socks & shirt etc, raincoat, sunblock, painkillers.

  • Charging your iPod and phone

  • Check the website and your mail for any last minute instructions