Here is the endurance plan I will be following for the Appalachian Trail.
This has been designed and created especially for me by
Chris Thomas from Military MadFit.
Stretches
TO BE CARRIED OUT AS PART OF MOVEMENT PREPARATION AND ON REST DAYS
3 x Sets of 60 seconds each stretch
Full body – start from ankles and work upwards, main areas to focus:
Hip Flexor
Piriformis
Walking – Aim for 20 min miles for all walks on flat surface, plus 1 min for every contour line you cross. So on a short distance don’t go fast, e.g. 4 mile = 1.20hrs
All walking to be done wearing same footwear as the task, same for day sack.
PHASE 1
Try to get a day or two in the hills (Wales) mid way through this phase.
February
01/02/2017 – 4 Mile walk carrying 15lbs of weight
08/02/2017 – 6 Mile walk carrying 15lbs of weight x Twice this week
15/02/2017 – 8 Mile walk carrying 20lbs of weight
22/02/2017 – 15 Mile walk carrying 20lbs of weight x Twice this week
March
01/03/2017 – 12 Mile light jog (no weight), swim for 45 mins x Twice This week
08/03/2017 – 20 Mile Walk 20lbs of weight
15/03/2017 – Swim 2 x 60 mins light/moderate intensity
22/03/2017 – 50 miles over two days
PHASE 2
Try to get 2/3 days in the hills early in this phase
(first 3 weeks of the phase)
29/03/2017 – light ride for 60 mins x 3 sessions = RPM 75-80 fan speed 1
April
05/04/2017 – swim 45 mins + 6 mile walk carrying 25lbs x Twice this week
12/04/2017 – Ride 60 mins steady + 10 mile walk x Twice this week
19/04/2017 – 25 Mile Walk 30lbs of weight
26/04/2017 – 12 Mile walk x Three Times this week (day on day off)
May
03/05/2017 – 8 Mile Walk carrying 40lbs of weight
10/05/2017 - Swim 60 min (light), walk 60 min (light)
17/05/2017 – 4 mile walks x 4
25/05/2017 – Stretch/Rest/Eat!