20K TRAINING PROGRAM
– NOVICE
WEEK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
1
Rest Day
1k walk at brisk/
steady pace
Optional
Cross Train Activity
1k walk - brisk pace
Rest Day
1k walk
Cross Train
Activity
2
Rest Day
1k walk at brisk/
steady pace
Optional
Cross Train Activity
1k walk - brisk pace
Rest Day or cross train
activity
2k walk
Cross Train
Activity
3
Rest Day
2k walk – brisk/
steady pace
Optional
Cross Train Activity
2k walk – brisk pace
Rest Day or cross train
activity
3k walk
Cross Train
Activity
4 Recovery
Week
Rest Day
1k walk – regular
pace
Rest Day
1k walk – regular
pace
Rest Day
2k walk
Cross Train
Activity
5
Rest Day
2k walk – brisk/
steady pace
Optional
Cross Train Activity
2k walk – Intervals 1
min easy, 1 min hard
Rest Day or cross train
activity
4k walk
Cross Train
Activity
6
Rest Day
2k walk brisk/
steady pace
Optional
Cross Train Activity
2k walk – Intervals 1
min easy, 1 min hard
Rest Day or cross train
activity
5k walk
Cross Train
Activity
7 Recovery
Week
Rest Day
1k walk – regular
pace
Rest Day
1k walk – regular
pace
Rest Day
3k walk
Cross Train
Activity
8
Rest Day
3k walk
3 x 300m hill repeats
Optional
Cross Train Activity
3k walk – Intervals
1 min moderate, 2
mins hard
Rest Day or cross train
activity
7k walk
Cross Train
Activity
9
Rest Day
3k walk
3 x 300m hill repeats
Optional
Cross Train Activity
3k walk – Intervals 1
min easy, 2 mins hard
Rest Day or cross train
activity
8k walk
Cross Train
Activity
10 Recovery
Week
Rest Day
2k walk- regular pace
Rest Day
2k walk- regular
pace
Rest Day
5k walk
Cross Train
Activity
11
Rest Day
4k walk
4 x 300m hill repeats
2k regular walk or
cross train
3k walk – Intervals 1
min easy, 3 mins hard
Rest Day or cross train
activity
10k walk
Cross Train
Activity
12
Rest Day
4k walk
4 x 300m hill repeats
2k regular walk or
cross train
3k walk – Intervals 1
min easy, 3 mins hard
Rest Day or cross train
activity
11k walk
Cross Train
Activity
13 Recovery
Week
Rest Day
2k walk
regular pace
Rest Day
3k walk- regular
pace
Rest Day
8k walk
Cross Train
Activity
14
Rest Day
5k walk Speed
5 x 400m speed walk
2k regular walk or
cross train
3k walk – Intervals 1
min easy, 3 mins hard
Rest Day or cross train
activity
13k walk
Cross Train
Activity
15
Rest Day
5k walk Speed
5 x 400m speed walk
2k regular walk or
cross train
3k walk – Intervals 1
min easy, 3 mins hard
Rest Day or cross train
activity
15k walk
Cross Train
Activity
16 Taper
Week
Rest Day
3k walk - Speed
3 x 400m speed walk
Rest Day
2k walk Intervals 1
min easy, 2 mins hard
Rest Day
10k walk
Cross Train
Activity
17 Event
Week
Rest Day
3k walk
Intervals 1 min easy, 2
mins hard
Rest Day
3k walk – Intervals 1
min easy, 2 mins hard
Rest Day
THE
GREAT CAMP
ADVENTURE
WALK
Week
Monday
Tuesday
Learn More and Register Today
Wednesday
Thursday
WalkforSickKids.ca
Friday
Saturday
Sunday
#WalkforSickKids
NOTES:
This plan is designed for the novice adult training to walk 10 km. It is suitable for kids, however, be sure to balance your child’s
other physical activities against the plan as to not over do it. Your child will likely only need to complete the long walk with
you as well as one of the weekly walks if they are otherwise active. Not all walks need to be purposeful walks. For example,
if you commute to school or work walking then some of the shorter walks can be obtained through your daily commute.
LONG WALKS
If you plan to walk with a stroller on event day then complete as many
walks as you can with your stroller and your toddler (or some extra weight
to mimic the weight of your toddler. Walking on its own is a lot different
then walking for 4 hours with a stroller + an extra 30-40lbs. Focus on form if
you are walking with a stroller and don’t support yourself on it.
IDEAS FOR KIDS
Walking steady for more than 45 mins to an hour is probably a bit boring
for your child week after week. They are not likely to “tune out /check
out” with an MP3 player the way adults do. Kids are accustomed to
walking, running, sprinting, jumping, playing, so if you plan a 10k walk
that is going to take 2 hours, their attention may wander. Once the
“long walks” get over 5k (approximately an hour) you might want to start
planning for fun or educational hikes or scavenger hunts in the parks or
trails or plan some check-point activities along the way to peak their
interest and their enjoyment. Some suggestions include: walk for 5 mins
then stop to do 10 jumping jacks and continue walking. At the next 5
minute interval try something new such as pushups, skipping, bounding
jumps (bunny hops), single leg jumps, or planks with your child. If you
decided to keep the route local (to your home) you can even loop back
home and bike a couple loops around your house after every 30 mins.
REST DAYS
If the plan does not fit your current schedule then you can adjust it. It
is important to take 1 rest day per week to give your body and mind a
chance to recover, especially if you or your kids are involved in other high
intensity training. Rest days should be treated like training days, in that
you should follow them.
RECOVERY WEEKS
Recovery weeks are planed every 3-4 weeks throughout the plan. This
gives your body and your mind some down time. Try not to fill these
weeks with other activities. If the set recovery week does not fit with your
schedule, then adjust it forward or back a week.
CROSS TRAINING ACTIVITIES
Crossing training is important for you and your kids. Your kids likely do
many activities outside of this training program so it is important to
balance those activities with the walking program. For adults if you don’t
presently do any other activity try to find one you enjoy such as yoga,
Pilates, rock climbing, cycling, rowing, swimming to complement your
walking training program. You should also consider adding resistance
training to your plan as cross training. Resistance training is great at
building muscle, strength and balance. It will help reduce your risk of
injury and get you using your full body. At a minimum do a circuit set of
squats, lunges, push ups, pull ups, plank and side plank.
WARM UP & COOL DOWN
It is important to always start a bit slower to allow your body to warm
up and get the blood flowing. Then proceed to your walking pace as
suggested by the plan. A cool down is important part of your workout, so
that you gradually lower your heart rate, especially after intense exercise
or long distance.
*Training plan designed and created by Tara Postnikoff from HEAL™.
For more information, contact [email protected].
HILLS
During weeks 8, 9, 11 and 12 add some hill training. Hills help build strength
in the lower body, so it’s a great addition to the plan. Walking down hill
builds more muscle strength and walking up hill builds more aerobic
strength. So begin your walk with a warm up of at least a kilometer then
walk up and down a hill to repeat the suggested amounts, and then cool
down walking back to your start location. Alternatively you can choose a
hilly route for your walk.
WALKING PACES
Throughout the plan workouts will be at a suggested pace. The pace you
choose is for you. Remember the outcome - this is not a race, this is a fun
event. Having said that, training at different paces helps your body adapt
and become stronger, so pay attention to effort level throughout training.
Regular Pace: this is a pace that is comfortable for you that you do
without thinking about.
Brisk/Steady Pace: this is a pace that is still comfortable but that is a bit
harder. Think of it as walking with intent or purpose with good arm swing.
Speed/Hard pace: this is a pace that is uncomfortable, while still
maintaining control. You are not running or jogging, but there is a quick
turn over in your feet and you are using your arms aggressively. With the
Speed repeats, make sure you warm up for 1-2 kilometers before you start
the 400m sets and cool down for the same following the repeats. Your
rest interval between the 400m is approx 2 min.
Easy pace: this is similar to regular pace, but a little bit more relaxed.
We use this as recovery form the “hard” pace.
GETTING STARTED SOONER
The plan starts 17 weeks out from the event day which should be enough
time to prepare your body and mind for an event of this length. If you
wish to get started sooner than the suggested start date, repeat weeks
1-4 one month before the start date.
WATER & HYDRATION
Hydration is critical for health and fitness. Make sure you and your kids are
well hydrated before the activity by consuming 1- 2 cups of plain water.
Stay hydrated during your activity by consuming about 400-750 mL of
water per hour. Because you are walking you won’t be sweating as much
as if you were participating in a higher intensity activity, so don’t over
drink. Only drink when you are thirsty.
FUEL/FOOD
You also won’t need sports drink or sports nutrition products during the
majority of your walks. However, for walks over 2 hours you should plan to
bring along some fresh or dried fruits and raw nuts such as a banana or
dates with almonds to keep you fuelled. You won’t need much, maybe ¼
cup of raw nuts or seeds and a piece of fruit for every hour over 2.
FOOTWEAR
This will become more important the longer you walk. You want to make
sure you have a good pair of walking shoes or walking sandals that
support your feet well. Keep in mind your feet will swell the longer you
walk, so make sure that the shoes fit you well and don’t pinch or rub at all
at the start of the walk.
Most importantly Have Fun!