The Incredible Hike Training Plan
You have signed up to take part in an incredible event so make the most of the experience. Enjoy getting out in the great outdoors and know that you’re helping to change lives as you do it. And, if you start losing motivation or are finding the training tough, just take a deep breath and remember this: Our hospices could not provide the care they do without your love and support.
If you have any more questions about training for your walk check out our FAQs or email Jayne.
What to take on your walks
If you are planning to walk more than a couple of miles, here are some ideas of things it's worth taking with you. See our Kit List for event day and training day must haves.
Map or guidebook
For short walks, a print out of the walk description and map will suffice. However, if you fancy devising your own walk, or walking a long section of the coast path, then you’ll find having the local Ordnance Survey map, and/or one of the Coast Path guidebooks really useful.
Compasses and GPS’s are not really needed, as with the sea on one side and a clearly marked path to follow, it’s fairly easy to orientate yourself. If you have a smartphone, you'll find the path is also marked on Google maps.
What to wear
Before you go, look at the local weather forecast for where you are walking. Given the unpredictability of the British weather and the accuracy of our forecasts, it’s best to take a selection of clothing so you can decide what to wear and take with you when you get to the start of your walk. To give you the flexibility to easily adjust your temperature, you are best off wearing several thin layers of clothing, with a wicking t-shirt or similar next to the skin. Jeans should be avoided as when wet, dry slowly and will rub.
Waterproofs
The weather along the coast (as with the rest of the UK) is unpredictable. While getting caught out in an unexpected shower or even heavy rain, will only rarely put you at any risk of exposure, having a set of waterproofs with you, will make the rest of your walk much more comfortable. They are also a good lightweight way of having something windproof to put on if it gets too cold.
Sunscreen
At any time of year the sea-breeze can easily mask the strength of the sun, and if the weather is bright and you don’t want to end up pink and sore at the end of the day, don’t forget to slap on some sun screen.
Footwear
In dry weather, most of the Coast Path can be walked in just about any comfortable footwear with a good grip on the sole. However, if it has been wet recently, or you are planning to walk one of the more rugged sections of the Path you are better off with a pair of walking boots. Modern fabric boots are almost as comfortable as trainers, require minimal breaking in, and if they have a breathable fabric liner will keep your feet dry.
Other things to take
Food and drink
Any time you go out walking please ensure you take something to eat and drink. It’s also always worth keeping a few snack bars in your pack to give you a quick boost if you are flagging.
On most sections of the Coast Path there are many pubs and cafes on route. It's best to check before you set off to be sure where you can get refreshments along the way. You’ll find details of pubs and cafes on the South West Coast Path official webpage.
Camera
You’re going to be walking through beautiful coastal scenery, so a camera is great way of recording your journey. We’d also love to see your photos, so please post them on our Incredible Hike Facebook page.
Top tips
We’ve put together some handy training tips which will hold you in good stead for the work ahead.
Make time
Making a few small changes to your routine can help fit training into your busy life. For example, you could:
- Get up an hour earlier and go for a quick walk before work
- Where feasible, walk to or from work a couple of times a week
- Get off a stop or two earlier on the bus or train
- Park further away than usual and walk part of the route to work
- Take the stairs rather than the lift
Mix it up
To keep training interesting, vary the route you walk and invite friends to join you. The terrain varies along the challenge route and some will involve steep ascents and descents. Try to vary the types of surface and terrain you walk on during your training.
Stretch yourself
To help prevent injury it’s important to stretch your muscles before and after exercise. You should stretch about 10 minutes into your walk (once your muscles have warmed up a bit) and again at the end of your walk.
Have a good rest
Rest is as important as training. It’s vital that you allow your body adequate time to recover, so make sure you have enough recovery days.
Keep fit and strong
There’s no substitute for walking. However, cycling, swimming, playing sport, or working out at the gym for an hour or two will help with your general fitness. It’s fine to add this to your programme instead of one of the short walks, make sure you stretch properly after each session.
Blitz blisters
- New trekkers usually get blisters because their feet are not toughened, or they haven’t broken in new boots. Avoid them by:
- Buying boots early and wearing them in.
- Making sure your feet are dry, so they don’t move around in your boots.
- Wearing socks with fibres which draw moisture away from the skin – acrylic or polyester rather than pure cotton.
- Lacing your boots correctly rather than too tightly or loosely.
6 Week Training Guide
Week 1
- Monday rest
- Tuesday 30 minute walk
- Wednesday rest
- Thursday 30 minute walk
- Friday rest
- Saturday or Sunday 2 hour walk
Week 2
- Monday rest
- Tuesday 30 minute walk
- Wednesday rest
- Thursday 30 minute walk
- Friday rest
- Saturday or Sunday 3 hour walk
Week 3
- Monday rest
- Tuesday 30 minute walk
- Wednesday rest
- Thursday 30 minute walk
- Friday rest
- Saturday 3 hour walk
- Sunday 2 hour walk
Week 4
- Monday rest
- Tuesday 30 minute walk
- Wednesday rest
- Thursday 30 minute walk
- Friday rest
- Saturday or Sunday 4-hour walk
Week 5
- Monday rest
- Tuesday 30 minute walk
- Wednesday rest
- Thursday 30 minute walk
- Friday rest
- Saturday or Sunday 5-hour walk
Week 6
- Monday rest
- Tuesday 30 minute walk
- Wednesday rest
- Thursday 30 minute walk
- Friday and Saturday rest
- Sunday – event day!