Training Advice

It is important that you build up to your chosen Kiltwalk Event. The best way to do this is to steadily increase the distance and pace of your training walks.

 
The training advice below is for guidance purposes only. You are experts on your own fitness levels so please at all times, listen to what your body is telling you. It is important to do some training before taking part in the walks so pick and choose from the training guide below to suit your needs.
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Attempting to walk 26 miles without preparation can led to painful injuries and more importantly the dreaded blisters! Experts have previously said that before attempting to walk 26 miles at least 15 miles per week should be walked. Before beginning this programme, aim to be walking at least 4 miles 3-4 times per week.

Before each training session, it is important a 15 minute warm up is completed. This can be done by completing a 10 minute moderate walk followed by 5 minutes of stretching.

After each session it is also important a cool down is undertaken. Completed a 10 minute walk slowly reducing the pace followed by 10 minutes of stretching

Training Goals and Aims

Weeks 1–4
Goal – To complete one endurance walk per week of 8-11 miles Aim to walk 4-6 miles 3 days per week with a fourth walk progressing up to 8-11 miles. The day following your longer walk, ensure a lighter exercise session is completed eg. comfortable walking (approx. 30 mins). Ensure at least one rest day is included during your week. During shorter walks, aim to achieve 65-80% of your maximum heart rate (maximum heart rate = 220-age). When completing the longer walk, intensity can be lowered.

Weeks 5–8
Goal – To complete one endurance walk per week of 11-14 miles Aim to walk 6-8 miles 3 days per week with the fourth walk progressing up to 11-14 miles. The day following your longer walk, ensure a lighter exercise session is completed eg. Comfortable walking (approx. 30 mins). Ensure at least one rest day is included during your week. During shorter walks, aim to achieve 65-80% of your maximum heart rate (maximum heart rate = 220-age). When completing the longer walk, intensity can be lowered.

Weeks 9–12
Goal – To complete one endurance walk per week of 14-17 miles Aim to walk 8-10 miles 3 days per week with the fourth walk progressing up to 14-17 miles. The day following your longer walk, ensure a lighter exercise session is completed eg. Comfortable walking (approx. 30 mins). Ensure at least one rest day is included during your week. During shorter walks, aim to achieve 65-80% of your maximum heart rate (maximum heart rate = 220-age).  When completing the longer walk, intensity can be lowered.

Week 13+
Goal – To complete one endurance walk per week of 17-20 miles Aim to walk 10-12 miles 3 days per week with the fourth walk progressing up to 17-20 miles. The day following your longer walk, ensure a lighter exercise session is completed eg. Comfortable walking (approx. 30 mins). Ensure at least one rest day is included during your week. During shorter walks, aim to achieve 65-80% of your maximum heart rate (maximum heart rate = 220-age). When completing the longer walk, intensity can be lowered.

Please remember to fully hydrate yourself throughout your training walks and also ensure your fuel stores are full before a walk and that you are fully replacing them after your walk.

Hydration

  • It is important that all walkers remain hydrated throughout the walk, especially if the weather is warm.
  • Aim to take 3-5 sips of water every 15-20 minutes.
  • Do not wait until you feel thirsty to drink.
  • Weigh yourself before and after each walk. From this, you are able to determine how much fluid you have to drink to remain hydrated which is known as your ‘Sweat rate’. Sweat rate is determined by = (weight change during exercise (lbs) + Fluid consumed during exercise (oz)) ÷ exercise duration (hours).

Example: An individual weighs 132lbs (60kg) before they begin their walk. During a 90 minute walk they drink 22oz (0.6L) of water. At the end of the walk they then weigh 131.5lbs (59.6kg). Their sweat rate can be calculated as:

  • Weight change: 132-131.5 = 0.5lb = 8 ounces
  • Fluid consumed = 22 oz
  • Exercise duration = 1.5 hours
  • Therefore (8oz + 22oz) ÷ 1.5 = 20 oz/hour (0.6L)

This means the individual should aim to drink 0.6L of water every hour of exercise, or 0.9L for the total 90 minutes when walking under the same conditions. If you would like to convert your details to lbs and ounces use the following conversion rates: 1 kilogram = 2.2 pounds & 1 litre = 35.2 ounces.

  • Walkers should hydrate themselves with water, weak diluting juice and sports drinks.
  • Drinks with 6-8% carbohydrate by weight are useful for walkers.  These will provide carbohydrates for energy during the long walk while still allowing water to be absorbed.

Nutrition

  • Carbohydrate will be the main provider of energy throughout the event therefore it is essential that our body has large stores for the event duration.
  • Carbohydrates with a low sugar are better for boosting your energy stores.
  • Recommended carbohydrates: whole-meal, oatmeal, green vegetables and fruit.
  • Meal suggestions for the night before an event; Pasta meals with white meat and sauce, homemade chicken curry and rice, shepherd’s pie or cottage pie.
  • Meal recommendations for the morning of an event; porridge with fruit, scrambled eggs on toast, cereal with milk or beans on toast.
  • During the event it is important we continually top up our carbohydrate stores to ensure our body has enough fuel.
  • Snack recommendations for during the event; cereal bars, yoghurts, fruit or flavoured low fat milkshake.
  • After exercise it is important that you replenish the used fuel.  The best time to do this is within 30 minutes of finishing exercise therefore after the walk aim to eat a high carbohydrate meal within 30 minutes.