TREKKING
100KM
ADVANCED
TRAINING PLAN
These training plans are provided by
‘Action Challenge’, an event partner
of Cancer Research UK.
Our coaches specialise in long distance
walking and running, and have worked with
trekkers of all abilities.
If you need any more information on any
of the sessions you can get more detail at
cruk.org/trainingtips
Glossary
•Cross Training is other cardio vascular
activities such as cycling, swimming
or racquet sports. It’s a good idea to
include some non-impact sessions when
walking regularly.
•An aerobic session is an activity that gets the
heart pumping and oxygen flowing through
your blood. Don’t neglect hill training as this
will be something you can expect on the day.
•Interval training is bouts of intense
exercise interspersed with short rest
intervals. Alternate between brisk walking
or running for up to a minute, and then
return to the original pace for a set period
before repeating.
•Please do a 15 minute warm up and cool
down before and after any session.
•Rest is crucial, if you ever find yourself too
fatigued to train, then increase the amount of
rest days you take.
LET’S BEAT
CANCER
SOONER.
Training plans provided by
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
12
WEEKS
TO GO
REST
20 mins,
aerobic session
(See glossary for details)
30 mins,
aerobic session
Cross training
(See glossary for details)
REST
2h walk
REST
11
WEEKS
TO GO
REST
Cross training
REST
40 mins,
aerobic session
REST
2h walk
1h walk
10
WEEKS
TO GO
REST
30 mins,
interval session
(See glossary for details)
Cross training
50 mins,
aerobic session
1h walk
2h 30 mins walk
REST
9
WEEKS
TO GO
REST
40 mins,
aerobic session
Cross training
30 mins,
interval session
REST
3h walk
REST
8
WEEKS
TO GO
REST
50 mins,
aerobic session
40 mins,
aerobic session
REST
30 mins, aerobic
session
4h walk
REST
7
WEEKS
TO GO
REST
£100
BUYS 2 PAIRS
OF CHEMICAL
SCISSORS, THAT
CAN CHOP UP THE
REAMS OF DNA
IN A CANCER
CELL
REST
1h, interval session
30 mins,
aerobic session
Cross training
REST
5h walk
2h 30 mins walk
30 mins, aerobic
45 mins, aerobic
Cross training
REST
6h walk
REST
50 mins,
interval session
Cross training
30 mins,
aerobic session
REST
7h walk
REST
30 mins,
aerobic session
Cross training
30 mins,
aerobic session
REST
8h walk
4h walk
9h walk
REST
6
WEEKS
TO GO
HOLD
A WORK
SWEEPSTAKE,
WITH
COLLEAGUES
GUESSING
YOUR TIME
SET UP A
JUSTGIVING
PAGE
5
WEEKS
TO GO
REST
4
WEEKS
TO GO
REST
3
WEEKS
TO GO
REST
30 mins,
aerobic session
Cross training
30 mins,
aerobic session
REST
2
WEEKS
TO GO
REST
30 mins,
aerobic session
45 mins,
aerobic session
Cross training
REST
EVENT
WEEK
REST
REST
REST
30 mins,
aerobic session
REST
HOLD A
BAKE SALE
AT WORK
© The Action Challenge Cancer Research UK is a registered charity in England and Wales (1089464), Scotland (SC041666) and the Isle of Man (1103).
WARM
UP YOUR
VOCAL
CHORDS
AND HOST A
KARAOKE
NIGHT
COOK A LUNCH
FOR THE OFFICE
AND ASK FOR
A DONATION IN
RETURN
HOST A
QUIZ NIGHT
FOR FRIENDS
AND FAMILY
5h walk
HOST AN
AFTERNOON TEA
AND ASK FRIENDS
TO DONATE A
SMALL AMOUNT
ORGANISE
A 5 A SIDE
FOOTBALL
MATCH AND
ASK FRIENDS TO
DONATE THEIR
MATCH FEE
REST
THE CHALLENGE HAS ARRIVED!
GOOD LUCK!
TICK WHEN COMPLETED MONEY RAISING IDEA