Oxfam Trailwalker Training Plan

Oxfam Trailwalker Training Plan

Oxfam Trailwalker alert! Let’s kick off your experience at this years event with my 12 week Oxfam Trailwalker Training Plan.

It seems hard to believe but you only have 12 weeks of training before the 2020 event here in Melbourne. As always your PridePlus Health team are here for you and over the next couple of weeks we will be bringing you all the information, tips, plans and advice to get you through the gruelling 100K event.

Whether this is your first or your tenth Oxfam Trailwalker there’s going to be something new here for you to learn, try, or do.

The goal for this plan is to complete the event feeling fun and fulfilled. If you’re looking to run the distance or have struggled with some recent injuries then you really need a much more personalised program which we can draw up for you with a one on one session in any of our clinics in Melbourne or surrounding suburbs.

12 Week Oxfam Trailwalker Training Plan

Week (starting Jan 6th)	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Weekly Total (Km)
1	Walk & Gym Easy 30min	Rest	Jog Easy 30min	Gym	Walk Easy 30min	Walk Easy 120min	Rest	30 – 40
2	Walk & Gym Easy 30min	Rest	Jog Easy 30min	Gym	Walk Easy 45min	Walk Easy 120min	Rest	35 – 40
3	Walk & Gym Easy 30min	Rest	Walk Hills 45min	Walk Easy 45min	Walk & Gym 30min	Walk Easy 180min	Rest	40 – 50
4	Walk & Gym Hills 45min	Walk Easy 30min	Walk Easy 60min	Walk & Gym Easy 30min	Rest	Jog Easy 120min	Walk Easy 30min	45 – 50
5	Walk & Gym Easy 60min	Rest	Walk Hills 90min	Walk Easy 45min	Walk & Gym Easy 30min	Walk Easy 300min	Rest	60 – 70
6	Jog & Gym 60min	Rest	Walk Hills 120min	Walk & Gym Easy 30min	Walk Easy 45min	Walk Trail 300min	Rest	65 – 75
7	Walk Hills 120min	Walk & Gym Easy 30min	Walk Easy 120min	Rest	Walk Easy 120min	Jog Trail 120min	Rest	75 – 85
8	Walk Hills 90min	Walk Easy 300min	Walk & Gym 45min	Rest	Walk & Gym Easy 30min	Jog Trail 180min	Walk Easy 45min	85 – 95
9	Walk & Gym Easy 90min	Rest	Walk Easy 240min	Walk & Gym Easy 45min	Walk Easy 45min	Walk Trail 480min	Rest	~100
10	Walk Hills 90min	Walk & Gym Easy 60min	Rest	Jog & Gym Easy 60min	Walk Easy 45min	Walk Trail 600min	Rest	~120
11	Jog Easy 60min	Walk & Gym Easy 30min	Rest	Walk Hills 90min	Walk Easy 45min	Gym	Walk Easy 240min
12	Jog Easy 30min	Rest	Walk & Gym Easy 30min	Rest	Walk Easu 30min	OXFAM STARTS

Training Plan Tips

This plan has a strength and cardiovascular endurance focus. We’re aiming for 2 strength sessions per week (gym) and 5 x cardiovascular sessions (walk/jog). You’ll increase the volume and loading on your feet each week with a taper towards the start of the Oxfam Trailwalker.

For this plan the goal is 20 hours which is a consistent pace of 12min per kilometre. The fastest time ever is a blistering 9 hours 51 minutes and the average time is around 28 – 32 hours.

Trailwalker Program Key

Easy = Flat Terrain, Slow. You should be able to hold a conversation whilst completing this.

Hard = Conversation should be difficult at this level of activity.

Trail = Offroad, uneven surfaces. Little bit of up and down work.

Hills = Significant up and down work. Can be on bitumen or asphalt or utilising an incline treadmill inside at a pinch.

Jog = Get out and start running at a slow and comfortable pace

Rest = One of the most important aspects. Take it easy, get a massage, re-fuel with food, drink and sleep. Socialise and refresh ready for your next session.

Hint – Before and after sessions, particularly the longer harder ones do a short active warm up and cool down. An active stretching session, mobilising or massage.

Oxfam Trailwalker Gym Program

These exercises are all to be completed to fatigue, in a circuit. Repeat the circuit 3 times with a 1 minute rest in between sets. If any of these exercises are new to you or your not comfortable with the technique then you should see an Exercise Physiologist to get some personal advice on how to perform them.

Double Leg Calf Raise – Straight (extended) knee

Double Leg Calf Raise – Bent (slightly flexed) knee

Single Leg Sit to Stand

Bulgarian Slip Squat Lunge

Romanian Deadlift

Stay tuned for some more information from our team to make sure your Oxfam Trailwalker experience is the best you can have.

In the meantime if you’re in need of some personal advice you can book in with our podiatrists, physiotherapists or exercise physiologists here.