Preparation and training

General Preparation and Training
Training well for ScotPLOD and you will get through the challenge safely and have a much more enjoyable time.
For any long distance, walking challenge there is only one form of training that will ensure you perform well - walking! No great surprise there. Of course if you are generally fit and do lot’s of sport then you will be off to a good start. Remember this event will see you on the trail non-stop around 15/19 hours. We have seen many good marathon runners and endurance cyclists throw in the towel so do not make any assumptions that walking is easy.
Your ScotPLOD success is about teamwork so the more training you can do together the better. We all need a little encouragement when the going gets tough.

Stretch & Build up Slowly
It goes without saying that stretching should precede any physical training. Stretching is doubly important for walkers, as you need to keep muscles and tendons long and supple. This is worth noting if you are a regular runner, as running does have the effect of shortening and tightening everything.
If this is the first time, you have prepared for a big challenge then make sure you build up slowly with short sessions, regularly. If you approach your training sensibly then you will make it through just fine. Your training is about building your body up gradually, but it is also about getting in the right frame of mind for your endurance challenge. Success is as much about your mental readiness as it is your physical condition.
So get the miles, remember to include a few hills to help practice your ascending/descending techniques as well as reminding those lungs what it feels like to work a little harder. Once you get into the swing of things, you will be surprised at the distances you’ll end up covering.  

Medical Advice
We always advise that you discuss your plans with your GP should have any concerns. Do explain exactly what you are taking on and the training you have planned for yourself.

Get a plan and get started
Depending on your fitness levels and walking experience, the start point will vary for each individual.
If you are a newcomer to this and not used to physical activity then do not delay the start of your training.
Start with short distances at regular intervals and when you feel comfortable increase you walk and the time you spend walking gradually. Aim for 2/3 walking sessions a week – Always wear the boots that you will be using on the challenge to be sure they are fully broken in and you have become accustomed to how your feet react to regular walking.

Phase one – If you are a beginner then start with short regular walks increasing your distance in line with how you feel/time available, but don’t over do it to start with. Do at least 3 sessions a week of 2/4 miles – you will soon get the hang of things.

Phase two – Continue your regular weekly session but increase the distance of some walks to 4/6 miles when you can.

Phase three – Keep up the routine with short session during the week and aim for at least one longer distance at the weekend. If you are covering around 10/15 miles in a week then you will be heading in the right direction. Maybe aim for a convenient pub finish – you are allowed to have fun as well!

Phase four – If all feels good increase your walk distance and time on the trail so you are covering 15/20 miles a week. If you have not already taken on a few hills be sure to include some now, you need to get your body and your mind in tune with the ups and the downs of walking.

Phase five – by now you will know what you are capable of and will be able to set your own targets. Remember completing this challenge does not mean you need to complete the full distance prior to the event. After all, marathon runners don’t run marathons as part of their training! Once you have reached this confident stage you should be covering around 20/25 miles a week and at least one day at the weekend should include a 4/6 hours walk.

Tips
If fitting in the training with family life is tricky then get up a few hours earlier at the weekend. This may not feel too attractive to some, but we promise you, the world is a wonderful place at 6am!

"If I could not walk far and fast, I think I should just explode and perish" Charles Dickens