Canberra Two Day Walk Assoc Logo Canberra Two Day Walk Association

Organisers of the Canberra Walking Festival

AussieWalk Training Programs

A well travelled walkerLike 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. For those of you who want to tackle the marathon distance, please see our new marathon training program designed by Dave McGovern.

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.

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 walk.

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 !

See more Marathon Training Program

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