Meet Your Training Program by Therese Iknoian

Program assumptions by level

Note that just because you've chosen, say, a 301-level trip, that you can necessarily dive right into that 12-week plan. Each program comes with some assumptions about your past workout level and ability -- all with your safety, success, and enjoyment in mind. If you do not match that background description, this doesn't mean you can't do your trip! What it does mean, is that you may need longer to prepare, will want to select the lesser-mileage routes during the trip, or opt for some shuttles now and then to keep yourself going!

For example, if you chose a 201 trip, but have not worked out for a year or more, you'll likely want to not only do my shorter Base prep program, but also the 101 level AND 201 level -- unless you back-off during the trip on some mileage. If you chose a 401, but only match the 301 description, you'll want to do BOTH the 301 and 401 prep programs.

Eavesdrop on your body

In all cases, listen to your body and how you feel. If you don't at all feel challenged by the training program for your level, then step it up a bit in either length or intensity (noting of course Therese's Golden Guidelines in the handout on Getting Started). If a program is taxing you too much, making you too sore, too tired, or leaving you struggling for time, then back off -- step back down a level, take an extra rest day, or shorten a walk.

Details you'll want to know before beginning

Minutes -- You will be asked to build time walking based on minutes, rather than miles. That way you can walk anywhere you want.
Indoors or out -- You can in all cases do the walks either outdoors -- on the street, on a local recreational trail, on dirt trails, or on a track -- or indoors on a treadmill.
Cross training -- Occasionally you could also substitute another type of workout, such as a indoor cycling class, aerobic class, biking outdoors, or a workout on an elliptical trainer. Just make sure it's as long as the one asked for or a bit longer. But only do this once every week or two. It's always better to do something, than nothing, if for example the weather is bad or you can't get to your walking venue.
Long workouts -- The crux of each program is the one "long" workout each week and the steps you take to build it. Don't cheat on this! You could hurt yourself if you try to jump from a 30- to a 60-minute long workout, or a 75-minute to a 2-hour long workout in one fell swoop!
Intensity -- We will use a scale of 0-10 of your perceived effort, with 0 being utterly nothing as if you were doing your best couch potato imition and 10 being off-the-charts fall-over hard.

Types of workouts

Most programs will have at least some of these four types of walking workouts, with the exception being Level 101, which will not ask you to do hills and will only introduce speed training in a very limited and optional manner. In my book, Walking Fast (see reference list), I go into great detail about types of workouts, their descriptions and variations you can try.

Easy (E): intensity, 1-3, very easy the entire time -- This is exactly as the name says, with the goal to allow muscles to adapt to walking and its technique. They will also allow you to recover from a longer or harder workout, and are a good time to practice technique. If you have selected a 301 or 401 level, these are also good workouts to find some rougher trails so you can strengthen your lower legs and practice your footing on uneven areas.

Long (L): intensity, 2-4, mostly comfortable to somewhat hard (especially toward the end) -- These allow your body to develop aerobic endurance while also progressively strengthening soft tissues such as muscles and tendons. Be sure to carry water on these since fatigue can be exacerbated by dehydration! Rule of thumb: 1-3 cups of water per hour, depending on the weather and your metabolism.

Speed training (S): intensity, 5-7, somewhat hard to hard -- These workouts, if you make them a part or they are suggested for your level, will allow your body to develop a higher level of endurance and an improved ability to use oxygen. That means that stairs, hills, or a faster pace may not seem as hard after training.

Unless specified, you'll have two choices for speed workouts if you select to do them. I will assume you will be on unmeasured routes, such as roads and park trails. Pick a workout mid-week, preferably not the day before or directly after another harder workout, such as a long one (see Therese's Golden Guidelines). After warming up and stretching:

Landmark -- Pick a landmark a bit ahead of you, such as a tree or fence post, then walk as fast as you can to it. At that point, slow down until your heart rate slows. Then do it all over again. Do about 20-30 minutes of this.

Time -- Eyeball your watch and walk as fast as you can, timing yourself for 30 seconds to 2 minutes (shorter for beginners, longer for more advanced or as you progress). Slow down and let your heart rate slow as you keep walking -- about 1-3 minutes. Repeat this process for the number of intervals I suggest in the program.

Hill training (H): intensity, 6-8, hard -- These work much the same as the previous speed training workouts, but with one exception: You are going up and down while working harder, so you'll be also working muscles needed for that extra push up and for the strains of going down. These are strongly advised for levels 301 and, especially, 401 trips, and would be a good addition in small doses for 201 trips, as detailed in the plans.

If your program includes hill training, here's what you do. Pick a workout mid-week, again, not the day before or directly after a long, speed workout or harder workout. Select a hill that will take you about 1-3 minutes to walk up. If there are no hills in your area, then find a parking garage ramp, street overpass, steep driveway, or use a treadmill. After warming up and stretching:

Surging up -- Walk as hard as you can up the hill, using the form suggested in the Technique suggestion. Be sure to keep your abdominals tight!

Easing down -- When you get to the top, turn around and walk or even jog easily down the hill. This part should allow your body to recover for 2-4 minutes before the next surge back up. Do the number of repeats up as I suggest in the programs.

Rest days: intensity, 0 -- Yes! A rest day is a mandatory part of a training program and not to be neglected! On these days, your body recovers to allow you to do the next workout. Don't neglect them or sneak in an extra walk.

Last word: Workout Cycles

In sizing up the programs, you'll note they aren't just hard and harder week after week. I have included what coaches and athletes call "cycles" or a certain number of weeks that include progressively harder or longer workouts -- called the "up" weeks -- then a "down" week where you drop the amount and intensity of workouts to give yourself both a physical and mental break. Then you go "up" again.

My cycles are four weeks long -- three weeks "up" and one week "down." This gives you small chunks to check off with a visible "rest" the down week so your training doesn't feel endless!

One more last word: Training calendar

You can do the workouts in any order that fits you best during the week. I have suggested them based on Day 1 being a Monday and Day 7 being a Sunday, since people normally have more time on the weekends and can therefore fit in a longer workout easier.

If this doesn't fit your life or schedule, then do them in another way, as long as you get them in and abide by Therese's Golden Guidelines, see above.

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