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|
|Rest||Jog Easy 30min||Gym||Walk Easy 30min||Walk Easy 120min||Rest||30 – 40|
|2||Walk & Gym|
|Rest||Jog Easy 30min||Gym||Walk Easy 45min||Walk Easy 120min||Rest||35 – 40|
|3||Walk & Gym|
|Rest||Walk Hills 45min||Walk Easy 45min||Walk & Gym 30min||Walk Easy 180min||Rest||40 – 50|
|4||Walk & Gym|
|Walk Easy 30min||Walk Easy 60min||Walk & Gym Easy 30min||Rest||Jog Easy 120min||Walk Easy 30min||45 – 50|
|5||Walk & Gym|
|Rest||Walk Hills 90min||Walk Easy 45min||Walk & Gym Easy 30min||Walk Easy 300min||Rest||60 – 70|
|6||Jog & Gym|
|Rest||Walk Hills 120min||Walk & Gym Easy 30min||Walk Easy 45min||Walk Trail 300min||Rest||65 – 75|
|7||Walk Hills 120min|| Walk & Gym|
|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|
|Rest||Walk Easy 240min||Walk & Gym Easy 45min||Walk Easy 45min||Walk Trail 480min||Rest||~100|
|10||Walk Hills 90min||Walk & Gym|
|Rest||Jog & Gym Easy 60min||Walk Easy 45min||Walk Trail 600min||Rest||~120|
|11||Jog Easy 60min||Walk & Gym|
|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
Stay tuned for some more information from our team to make sure your Oxfam Trailwalker experience is the best you can have.