Endurance Training Plan for the Appalachian Trail 2017

February 13, 2017

 

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!

 

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