Canberra International Walking Weekend: Training Programs
Like many of our first time walkers, you may have never considered walking a long distance before this event. Most of us are able to gradually build up our stamina to cope with a distance of 10 km per day, as the time required for such training sessions are not too arduous. However, when it comes to training for the 20 and 30 km routes on two consecutive days, much more time and effort is required.
At our request, Helen Palethorpe of the YMCA of Canberra prepared two suggested eight week training programs. One for the 10 km distance and one for the 20/30 km distance. The longer training program is designed for people who can already walk 10 kms comfortably and regularly, on undulating terrain within approx. two hours.
When you go walking start out slowly for five minutes, until your body has warmed up. Then increase the pace until you are walking with some exertion but can still have a conversation with your neighbour. For the last few minutes of the walk, slow down again. When you are at home do five minutes of light leg and back stretches. Then relax!
"Stretch" refers to a stretching session, focussing on lower body, lower back and upper back. The publication "Bodyworks" by Francine StGeorge is recommended (available from ABC shops).
Back packs can be loaded up with water bottles. 1 litre bottles of water weigh 1 kg each and make convenient weights in back packs.
Start your week on the day that suits you best. Just remember to taper your training a few days before the Canberra Two Day Walk
Eat lots of carbohydrates and minimise fat intake.
10 km Distance Program
| Day | Week 1 | Week 5 |
| 1 | 30 minute walk, moderate pace | 40 minute walk, moderate pace |
| 2 | Rest day | 20 minute walk, fast pace |
| 3 | 30 minute walk, moderate to fast pace | 30 minute walk, moderate to fast pace |
| 4 | Rest day | 20 minute walk, fast pace |
| 5 | 30 minute walk, moderate pace | 70 minute walk, moderate pace |
| 6 | 20 minute walk, fast pace | 20 minute walk, fast pace |
| 7 | Rest day | Rest day |
| Day | Week 2 | Week 6 |
| 1 | 30 minute walk, moderate pace | 40 minute walk, moderate pace |
| 2 | Rest day | 30 minute walk, fast pace |
| 3 | 30 minute walk, moderate to fast pace | 40 minute walk, moderate pace |
| 4 | Rest day | 20 minute walk, fast pace |
| 5 | 40 minute walk, moderate pace | 80 minute walk, moderate pace |
| 6 | 20 minute walk, fast pace | 20 minute walk, fast pace |
| 7 | Rest day | Rest day |
| Day | Week 3 | Week 7 |
| 1 | 40 minute walk, moderate pace | 40 minute walk, moderate pace |
| 2 | Rest day | 30 minute walk, fast pace |
| 3 | 30 minute walk, moderate to fast pace | 40 minute walk, moderate pace |
| 4 | Rest day | 30 minute walk, fast pace |
| 5 | 50 minute walk, moderate pace | 90 minute walk, moderate pace |
| 6 | 20 minute walk, fast pace | 20 minute walk, fast pace |
| 7 | Rest day | Rest day |
| Day | Week 4 | Week 8 |
| 1 | 40 minute walk, moderate pace | 40 minute walk, moderate pace |
| 2 | Rest day | 30 minute walk, fast pace |
| 3 | 30 minute walk, moderate to fast pace | 40 minute walk, moderate pace |
| 4 | 20 minute walk, moderate to fast pace | 30 minute walk, moderate to fast pace |
| 5 | 60 minute walk, moderate pace | Rest day |
| 6 | 20 minute walk, fast pace | Canberra Two Day Walk ! |
| 7 | Rest day | Canberra Two Day Walk ! |
20-30 km Distance Program
| Day | Week 1 | Week 5 |
| 1 | 1 hour walk, medium pace | 75 minute walk, medium pace |
| 2 | 40 minute walk, fast pace | 40 minute walk, fast pace |
| 3 | Rest day and stretch | 30 min walk, undulating, fast pace and stretch |
| 4 | 1 hour hill walk with 2kg pack | 1 hour hill walk with 4kg pack |
| 5 | Rest day | Rest day |
| 6 | 12 km walk |
20 km walk |
| 7 | Rest day and stretch | Rest day and stretch |
| Day | Week 2 | Week 6 |
| 1 | 1 hour walk, medium pace | 75 minute walk, medium pace |
| 2 | 40 minute walk, fast pace | 40 minute walk, fast pace |
| 3 | Rest day and stretch | 30 min walk, undulating, fast pace and stretch |
| 4 | 1 hour hill walk with 2kg pack | 1 hour hill walk with 4kg pack |
| 5 | Rest day | Rest day |
| 6 | 14 km walk |
22 km walk (20 km for 20 km walkers) |
| 7 | Rest day and stretch | Rest day and stretch |
| Day | Week 3 | Week 7 |
| 1 | 75 minute walk, medium pace | 75 minute walk, medium pace |
| 2 | 40 minute walk, fast pace | 40 minute walk, fast pace |
| 3 | Rest day and stretch | 30 min walk, undulating, fast pace and stretch |
| 4 | 1 hour hill walk with 3kg pack | 1 hour hill walk with 5kg pack |
| 5 | Rest day | Rest day |
| 6 | 16 km walk |
25 km walk (20 km for 20 km walkers) |
| 7 | Rest day and stretch | Rest day and stretch |
| Day | Week 4 | Week 8 |
| 1 | 75 minute walk, medium pace | 1 hour walk, medium pace |
| 2 | 40 minute walk, fast pace | 40 minute walk, fast pace |
| 3 | 30 min walk, undulating, fast pace and stretch | 30 min walk, undulating, fast pace and stretch |
| 4 | 1 hour hill walk with 3kg pack | Rest day and stretch |
| 5 | Rest day | Rest day and stretch |
| 6 | 18 km walk |
Canberra Two Day Walk ! |
| 7 | Rest day and stretch | Canberra Two Day Walk ! |
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