Here is the endurance plan I will be following for the Appalachian Trail.
This has been designed and created especially for me by
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:
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.
Try to get a day or two in the hills (Wales) mid way through this phase.
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
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
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
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)
03/05/2017 – 8 Mile Walk carrying 40lbs of weight