Most people don’t walk 25kms in one day so it’s time to get training! With consistent efforts that gradually increase each week, you’ll be ready to enjoy OneWalk!
Download our guide to get your body in shape and keep your training on track. Start off with the suggested 24-week guide that you can adapt to your schedule.
Schedule your Training: If we fail to plan, we are planning to fail! So look at your weekly schedule and carve out time during the week to set aside for training. You’ll be surprised when you look at your schedule that you will be able find a few 30 minute blocks throughout the week to schedule your training.
Make it social: Plan training sessions and walks with your team mates, friends, family and coworkers. It’s a great way to have fun, catch up, stay motivated and keep each other accountable.
Be Safe: Make sure you stay well hydrated, wear appropriate clothing (bright reflective gear if walking at night), take your ID and mobile phone with you, avoid isolated areas and before you leave, let someone know where you are going and when you’ll be back.
Every little bit counts: Look for opportunities to walk more during your daily activities. Walk to work, get outside during your lunch break for a brisk 30 walk, schedule a walking meeting with your colleagues. Challenge yourself to find more and more opportunities to incease your kms.
Stretch!: Stretching before and after training will not only help you build up your flexibility, it will also help you avoid injury and make your recovery easier.
Interval Training: A great way to increase your endurance is to do interval training. Pick up your pace and walk quickly for 1-2 minutes, then return to your usual pace. You can also add hills in to your training with intervals of walking on flat areas. Ideally you want to work up to about 5kms per hour.
Cross Training: Increasing your general fitness through activities like cycling, skating, skiing, soccer and running will definitely help you prepare for OneWalk. But remember in order to be fully-prepared for a 25km walk, you need to put in the kms on foot, outside using the walking shoe that you will be wearing on event.
Train all year round: If it’s cold outside, make sure wear layers and performance apparel to help make sure you keep warm. If being outside in the cold is not your idea of fun head to the gym!