Kokoda Challenge GC 2022

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STRENGTH TRAINING

Squats	10x 3
Walking Lunges	10x 3
SL Calf Raises	10x 3
Step Ups	10x 3
Resisted Hip Flexion	10x 3
Triceps	10x 3
Biceps	10x 3
Rows	10x 3
Deadbugs	20x
Crunches	20x
Mountain Climbers	20x
Releases + Stretching	5-10mins

GEAR REQUIRED

Compulsory gear:

A day backpack
Reflective safety vest that MUST be worn at night and when crossing roads
Hat and sunscreen
A water bladder than can carry at least 1 litre of water at all times (equipped with hydrolytes! Or alternatively, a hydration pack with water and then a separate bottle with hydralyte.
A headtorch (ensure batteries are new)
Water shoes for creek crossings (do not cross creeks barefoot)
Pealess whistle
Snacks
Race bib
Mobile phone
Roll of toilet paper and a shovel (in case you’re stuck between checkpoint toilets – potentially sort 1 person in the group to carry)
Personal first aid kit (yes, everyone needs their own! Be sure this carries all essential needs in case you are to get separated from your team at any time)

The following items are not compulsory, but are HIGHLY recommended:

Walking poles
Gloves, beanie and thermals (it can drop as low as ZERO degrees on the track, plus wind chill!)
Waterproof/windproof jacket
Portable phone charger
Back up head torch and batteries
Spare pair of socks
Small lightweight microfiber towel to dry your feet after creek crossings or before re-strapping
Blister packs
Instant heat pads
Chapstick
Sunglasses

96 KM EVENT – TRAINING PROGRAM

Week 1 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 1
REST DAY
TUESDAY WEEK 1
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 1
WALK - 30 Minutes Moderate Pace
THURSDAY WEEK 1
REST DAY
FRIDAY WEEK 1
WALK - 30 Minutes Easy Pace
SATURDAY WEEK 1
REST
SUNDAY WEEK 1
WALK - 1 Hour Moderate Terrain 4.4km - Summit + Hovea Tracks (Mount cootha) Round trip 2.2 each way- 48kms do 1 way-leave car at top

Week 2 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 2
REST DAY
TUESDAY WEEK 2
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 2
WALK - 30 Minutes Moderate Pace
THURSDAY WEEK 2
REST DAY
FRIDAY WEEK 2
WALK - 30 Minutes Easy Pace
SATURDAY WEEK 2
REST
SUNDAY WEEK 2
WALK - 1 Hour 30 Minutes Moderate Terrain 6.2km - Summit + Hovea + Hoop Tracks (Mount cootha) Round trip 3.1 each way - 48kms do 1 way-leave car at top

Week 3 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 3
WALK - Easy Pace - 30 min
TUESDAY WEEK 3
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 3
WALK - 30 Minutes Moderate Pace
THURSDAY WEEK 3
REST DAY
FRIDAY WEEK 3
WALK - 30 Minutes Easy Pace
SATURDAY WEEK 3
REST
SUNDAY WEEK 3
WALK - 1 Hour 30 Minutes Moderate Terrain 7km - Nathan Ridge 12 Track +Toohey Ridge 9 Track + 18 Pultenaea Track + 15 Baileyana Track (Toohey Forest)

Week 4 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 4
WALK - Easy Pace - 30 min
TUESDAY WEEK 4
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 4
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 4
REST DAY
FRIDAY WEEK 4
WALK - 45 Minutes Easy Pace
SATURDAY WEEK 4
REST DAY
SUNDAY WEEK 4
WALK - 1 Hour 30 Minutes Moderate Terrain 8.6km - Nathan Ridge 12 Track +Toohey Ridge 9 Track + 18 Pultenaea Track + 15 Baileyana Track + 11 Tallowwood Track + 20 Jacksonia Track (Toohey Forest)

Week 5 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 5
WALK - Easy Pace - 45 min
TUESDAY WEEK 5
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 5
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 5
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 5
WALK - 45 Minutes Easy Pace
SATURDAY WEEK 5
REST DAY
SUNDAY WEEK 5
WALK - 1 Hour 30 Minutes Moderate Terrain 8.6km - Nathan Ridge 12 Track +Toohey Ridge 9 Track + 18 Pultenaea Track + 15 Baileyana Track + 11 Tallowwood Track + 20 Jacksonia Track (Toohey Forest)

Week 6 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 6
WALK - 1 Hour Easy Pace
TUESDAY WEEK 6
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 6
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 6
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 6
WALK - 1 Hour Easy Pace
SATURDAY WEEK 6
REST DAY
SUNDAY WEEK 6
WALK - 2 Hours Moderate Terrain 11.3km - Ennoggera Resivoir Circuit - CLICK HERE

Week 7 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 7
WALK - 1 Hour Easy Pace
TUESDAY WEEK 7
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 7
WALK - 1 Hour 30 Minutes Moderate Pace
THURSDAY WEEK 7
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 7
WALK - 1 Hour Easy Pace
SATURDAY WEEK 7
REST DAY
SUNDAY WEEK 7
WALK - 2 Hours Moderate Terrain 11.3km - Ennoggera Resivoir Circuit - CLICK HERE

Week 8 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 8
WALK - 1 Hour Easy Pace
TUESDAY WEEK 8
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 8
WALK - 1 Hour 30 Minutes Moderate Pace
THURSDAY WEEK 8
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 8
WALK - 1 Hour Easy Pace
SATURDAY WEEK 8
REST DAY
SUNDAY WEEK 8
WALK - 3 Hours Moderate Terrain 13km - WATERFALL CREEK CIRCUIT SECTION LENGTH: 13KM

Week 9 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 9
WALK - 1 Hour Easy Pace
TUESDAY WEEK 9
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 9
WALK - 1 Hour 30 Minutes Moderate Pace
THURSDAY WEEK 9
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 9
WALK - 1 Hour Easy Pace
SATURDAY WEEK 9
REST DAY
SUNDAY WEEK 9
WALK - 4 Hours Moderate Terrain 17.6km - MT NIMMEL HALL - POLLY’S CAFE SECTION LENGTH: 17.6KM

Week 10 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 10
WALK - 1 Hour Easy Pace
TUESDAY WEEK 10
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 10
WALK - 1 Hour 30 Minutes Moderate Pace
THURSDAY WEEK 10
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 10
WALK - 1 Hour Easy Pace
SATURDAY WEEK 10
REST DAY
SUNDAY WEEK 10
WALK - 4 Hours Moderate Terrain 17.6km - MT NIMMEL HALL - POLLY’S CAFE SECTION LENGTH: 17.6KM

Week 11 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 11
WALK - 1 Hour Easy Pace
TUESDAY WEEK 11
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 11
WALK - 2 Hours Moderate Pace
THURSDAY WEEK 11
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 11
WALK - 1 Hour Easy Pace
SATURDAY WEEK 11
REST DAY
SUNDAY WEEK 11
WALK - 5 Hours Moderate Terrain 18km - Nerang 18km race loop

Week 12 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 12
WALK - 1 Hour Easy Pace
TUESDAY WEEK 12
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 12
WALK - 2 Hours Moderate Pace
THURSDAY WEEK 12
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 12
WALK - 1 Hour Easy Pace
SATURDAY WEEK 12
REST DAY
SUNDAY WEEK 12
WALK - 5 Hours Moderate Terrain 18km - Nerang 18km race loop

Week 13 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 13
WALK - 1 Hour Easy Pace
TUESDAY WEEK 13
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 13
WALK - 2 Hours Moderate Pace
THURSDAY WEEK 13
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 13
WALK - 1 Hour Easy Pace
SATURDAY WEEK 13
REST DAY
SUNDAY WEEK 13
WALK - 7 Hours Moderate Terrain 20km - long walk approx 20km

Week 14 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 14
WALK - 1 Hour Easy Pace
TUESDAY WEEK 14
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 14
WALK - 2 Hours Moderate Pace
THURSDAY WEEK 14
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 14
WALK - 1 Hour Easy Pace
SATURDAY WEEK 14
REST DAY
SUNDAY WEEK 14
WALK - 8 Hours Moderate Terrain 25km - long walk approx 25km

Week 15 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 15
WALK - 1 Hour Easy Pace
TUESDAY WEEK 15
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 15
WALK - 2 Hours Moderate Pace
THURSDAY WEEK 15
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 15
WALK - 1 Hour Easy Pace
SATURDAY WEEK 15
REST DAY
SUNDAY WEEK 15
WALK - 8 Hours Moderate Terrain 25km - training route 6 BEECHMONT - MT NATHAN SECTION LENGTH: 14KM ** Do there and back to make 28km

Week 16 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 16
WALK - 1 Hour Easy Pace
TUESDAY WEEK 16
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 16
WALK - 2 Hours Moderate Pace
THURSDAY WEEK 16
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 16
WALK - 1 Hour Easy Pace
SATURDAY WEEK 16
REST DAY
SUNDAY WEEK 16
WALK - 10 Hours Moderate Terrain 35km - MT NIMMEL LODGE - POLLY’S - WATERFALL LOOP This is the longest walk of this training plan. Starting near Mt Nimmel Lodge, follow the course over to Polly’s then over the hill and on to complete the Waterfall Loop via Numinbah Hall. You will cover three of the ‘Big 5’ hills in this session. Two cars will be needed, with the second car parked where you will finish at Pine Creek Road corner.

Week 17 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 17
WALK - 1 Hour Easy Pace
TUESDAY WEEK 17
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 17
WALK - 2 Hours Moderate Pace
THURSDAY WEEK 17
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 17
WALK - 1 Hour Easy Pace
SATURDAY WEEK 17
REST DAY
SUNDAY WEEK 17
WALK - 13 Hours Moderate Terrain 45km -

Week 18 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 18
WALK - 1 Hour Easy Pace
TUESDAY WEEK 18
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 18
WALK - 2 Hours Moderate Pace
THURSDAY WEEK 18
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 18
WALK - 1 Hour Easy Pace
SATURDAY WEEK 18
REST DAY
SUNDAY WEEK 18
WALK - 13 Hours Moderate Terrain 50km - WEEK 18 POLLY’S AND WATERFALL LOOP Polly’s Kitchen over the hill to complete the waterfall loop and back to the steel National Park gate where Polly’s track exits onto Pine Creek Road. Two cars needed.

Week 19 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 19
WALK - 1 Hour Easy Pace
TUESDAY WEEK 19
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 19
WALK - 1 Hour 30 min Moderate Pace
THURSDAY WEEK 19
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 19
WALK - 1 Hour Easy Pace
SATURDAY WEEK 19
REST DAY
SUNDAY WEEK 19
WALK - 5 Hours Moderate Terrain 30km - Taper off before event

Week 20 - 96 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 20
WALK - 1 Hour Easy Pace
TUESDAY WEEK 20
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 20
WALK - 1 Hour 30 min Moderate Pace
THURSDAY WEEK 20
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 20
WALK - 1 Hour Easy Pace
SATURDAY WEEK 20
COMPETITION DAY
SUNDAY WEEK 20
COMPETITION DAY

48 KM EVENT – TRAINING PROGRAM

Week 1 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 1
Rest Day
TUESDAY WEEK 1
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 1
WALK - 20 min Moderate Pace
THURSDAY WEEK 1
REST DAY
FRIDAY WEEK 1
WALK - 20 minutes Easy Pace
SATURDAY WEEK 1
REST DAY
SUNDAY WEEK 1
Long Walk - 4km - 30 minutes moderate terrain - Summit Trail

Week 2 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 2
WALK - Easy Pace 20 minutes
TUESDAY WEEK 2
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 2
WALK - 20 min Moderate Pace
THURSDAY WEEK 2
REST DAY
FRIDAY WEEK 2
WALK - 20 Min Easy Pace
SATURDAY WEEK 2
REST DAY
SUNDAY WEEK 2
Long Walk - 4km - 30 minutes moderate terrain - Summit Trail

Week 3 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 3
WALK - Easy Pace 20 minutes
TUESDAY WEEK 3
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 3
WALK - 20 min Moderate Pace
THURSDAY WEEK 3
REST DAY
FRIDAY WEEK 3
WALK - 20 Min Easy Pace
SATURDAY WEEK 3
REST DAY
SUNDAY WEEK 3
Long Walk - 5km - 45 minutes moderate terrain - Mahoganey Trail

Week 4 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 4
WALK - Easy Pace 20 minutes
TUESDAY WEEK 4
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 4
WALK - 30 min Moderate Pace
THURSDAY WEEK 4
REST DAY
FRIDAY WEEK 4
WALK - 30 Min Easy Pace
SATURDAY WEEK 4
REST DAY
SUNDAY WEEK 4
Long Walk - 6km - 1 Hour moderate terrain - Toohey Forest Trail 9 fwd/back (6km)

Week 5 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 5
WALK - Easy Pace 30 minutes
TUESDAY WEEK 5
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 5
WALK - 30 min Moderate Pace
THURSDAY WEEK 5
REST DAY
FRIDAY WEEK 5
WALK - 30 Min Easy Pace
SATURDAY WEEK 5
REST DAY
SUNDAY WEEK 5
Long Walk - 6km - 1 Hour moderate terrain - Toohey Forest Trail 9 fwd/back (6km)

Week 6 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 6
WALK - Easy Pace 30 minutes
TUESDAY WEEK 6
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 6
WALK - 30 min Moderate Pace
THURSDAY WEEK 6
REST DAY
FRIDAY WEEK 6
WALK - 30 Min Easy Pace
SATURDAY WEEK 6
REST DAY
SUNDAY WEEK 6
Long Walk - 6km - 1 Hour 20 minutes moderate terrain - Toohey Forest ( loop 12+18+15+9)

Week 7 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 7
WALK - Easy Pace 30 minutes
TUESDAY WEEK 7
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 7
WALK - 45 min Moderate Pace
THURSDAY WEEK 7
REST DAY
FRIDAY WEEK 7
WALK - 30 Min Easy Pace
SATURDAY WEEK 7
REST DAY
SUNDAY WEEK 7
Long Walk - 8km - 1 Hour 30 minutes moderate terrain - Enoggera- Creek Loop VIa Centre Road 8.2km

Week 8 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 8
WALK - Easy Pace 30 minutes
TUESDAY WEEK 8
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 8
WALK - 45 min Moderate Pace
THURSDAY WEEK 8
REST DAY
FRIDAY WEEK 8
WALK - 30 Min Easy Pace
SATURDAY WEEK 8
REST DAY
SUNDAY WEEK 8
Long Walk - 8km - 1 Hour 30 minutes moderate terrain - Enoggera- Creek Loop VIa Centre Road 8.2km

Week 9 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 9
WALK - Easy Pace 30 minutes
TUESDAY WEEK 9
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 9
WALK - 45 min Moderate Pace
THURSDAY WEEK 9
REST DAY
FRIDAY WEEK 9
WALK - 30 Min Easy Pace
SATURDAY WEEK 9
REST DAY
SUNDAY WEEK 9
Long Walk - 9km - 1 Hour 45 minutes moderate terrain

Week 10 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 10
WALK - Easy Pace 30 minutes
TUESDAY WEEK 10
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 10
WALK - 45 min Moderate Pace
THURSDAY WEEK 10
REST DAY
FRIDAY WEEK 10
WALK - 30 Min Easy Pace
SATURDAY WEEK 10
REST DAY
SUNDAY WEEK 10
Long Walk - 10km - 2 Hours moderate terrain - Enogerra Hellhole + Centre Road Circuit

Week 11 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 11
WALK - Easy Pace 30 minutes
TUESDAY WEEK 11
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 11
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 11
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 11
WALK - 30 Min Easy Pace
SATURDAY WEEK 11
REST DAY
SUNDAY WEEK 11
Long Walk - 10km - 2 Hours moderate terrain - Enogerra Hellhole + Centre Road Circuit

Week 12 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 12
WALK - Easy Pace 30 minutes
TUESDAY WEEK 12
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 12
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 12
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 12
WALK - 30 Min Easy Pace
SATURDAY WEEK 12
REST DAY
SUNDAY WEEK 12
Long Walk - 11km - 2 Hours 15 Minutes moderate terrain -

Week 13 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 13
WALK - Easy Pace 30 minutes
TUESDAY WEEK 13
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 13
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 13
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 13
WALK - 30 Min Easy Pace
SATURDAY WEEK 13
REST DAY
SUNDAY WEEK 13
Long Walk - 13km - 3 Hours moderate terrain -

Week 14 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 14
WALK - Easy Pace 30 minutes
TUESDAY WEEK 14
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 14
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 14
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 14
WALK - 30 Min Easy Pace
SATURDAY WEEK 14
REST DAY
SUNDAY WEEK 14
Long Walk - 13km - 3 Hours moderate terrain

Week 15 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 15
WALK - Easy Pace 30 minutes
TUESDAY WEEK 15
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 15
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 15
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 15
WALK - 1 Hour Easy Pace
SATURDAY WEEK 15
REST DAY
SUNDAY WEEK 15
Long Walk - 15km - 4 Hours moderate terrain

Week 16 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 16
WALK - Easy Pace 30 minutes
TUESDAY WEEK 16
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 16
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 16
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 16
WALK - 30 Minutes Easy Pace
SATURDAY WEEK 16
REST DAY
SUNDAY WEEK 16
Long Walk - 18km - 5 Hours moderate terrain

Week 17 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 17
WALK - Easy Pace 30 minutes
TUESDAY WEEK 17
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 17
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 17
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 17
WALK - 30 Minutes Easy Pace
SATURDAY WEEK 17
REST DAY
SUNDAY WEEK 17
Long Walk - 22km - 7 Hours moderate terrain

Week 18 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 18
WALK - Easy Pace 30 minutes
TUESDAY WEEK 18
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 18
WALK - 1 Hour Moderate Pace
THURSDAY WEEK 18
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 18
WALK - 30 Minutes Easy Pace
SATURDAY WEEK 18
REST DAY
SUNDAY WEEK 18
Long Walk - 25km - 8 Hours moderate terrain

Week 19 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 19
WALK - Easy Pace 30 minutes
TUESDAY WEEK 19
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 19
WALK - 45 Minutes Moderate Pace
THURSDAY WEEK 19
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 19
WALK - 30 Minutes Easy Pace
SATURDAY WEEK 19
REST DAY
SUNDAY WEEK 19
Long Walk - 15km - 4 Hours moderate terrain

Week 20 - 48 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 20
WALK - Easy Pace 30 minutes
TUESDAY WEEK 20
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 20
WALK - 45 Minutes Moderate Pace
THURSDAY WEEK 20
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 20
WALK - 30 Minutes Easy Pace
SATURDAY WEEK 20
DAY OF THE EVENT
SUNDAY WEEK 19
DAY OF THE EVENT

18 KM EVENT – TRAINING PROGRAM

Week 1 - 18 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 1
WALK - 20 minutes Easy Pace
TUESDAY WEEK 1
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 1
WALK - 20 min Moderate Pace
THURSDAY WEEK 1
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 1
WALK - 20 Minutes Easy Pace
SATURDAY WEEK 1
REST DAY
SUNDAY WEEK 1
Long Walk - 3km - 45 Minutes moderate terrain

Week 2 - 18 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 2
WALK - 20 minutes Easy Pace
TUESDAY WEEK 2
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 2
WALK - 20 min Moderate Pace
THURSDAY WEEK 2
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 2
WALK - 20 Minutes Easy Pace
SATURDAY WEEK 2
REST DAY
SUNDAY WEEK 2
Long Walk - 3km - 45 Minutes moderate terrain - Summit Trail

Week 3 - 18 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 3
WALK - 20 minutes Easy Pace
TUESDAY WEEK 3
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 3
WALK - 20 min Moderate Pace
THURSDAY WEEK 3
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 3
WALK - 20 Minutes Easy Pace
SATURDAY WEEK 3
REST DAY
SUNDAY WEEK 3
Long Walk - 4km - 1 Hour moderate terrain - Toohey Forest Trail 9- do 2km then double back around (can choose to continue with 48s to make 6kms)

Week 4 - 18 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 4
WALK - 20 minutes Easy Pace
TUESDAY WEEK 4
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 4
WALK - 30 min Moderate Pace
THURSDAY WEEK 4
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 4
WALK - 20 Minutes Easy Pace
SATURDAY WEEK 4
REST DAY
SUNDAY WEEK 4
Long Walk - 5km - 1 Hour 15 minutes moderate terrain - Toohey Forest Trail 9- do 2km then double back around (can choose to continue with 48s to make 6kms)

Week 5 - 18 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 5
WALK - 20 minutes Easy Pace
TUESDAY WEEK 5
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 5
WALK - 30 min Moderate Pace
THURSDAY WEEK 5
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 5
WALK - 20 Minutes Easy Pace
SATURDAY WEEK 5
REST DAY
SUNDAY WEEK 5
Long Walk - 6km - 1 Hour 30 minutes moderate terrain - Toohey Forest Trail 9- (fwd/back)

Week 6 - 18 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 6
WALK - 20 minutes Easy Pace
TUESDAY WEEK 6
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 6
WALK - 30 min Moderate Pace
THURSDAY WEEK 6
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 6
WALK - 20 Minutes Easy Pace
SATURDAY WEEK 6
REST DAY
SUNDAY WEEK 6
Long Walk - 6km - 1 Hour 30 minutes moderate terrain - Enogerra Reservoir Track + So 6.1km

Week 7 - 18 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 7
WALK - 20 minutes Easy Pace
TUESDAY WEEK 7
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 7
WALK - 30 min Moderate Pace
THURSDAY WEEK 7
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 7
WALK - 20 Minutes Easy Pace
SATURDAY WEEK 7
REST DAY
SUNDAY WEEK 7
Long Walk - 7km - 1 Hour 45 minutes moderate terrain - Enogerra Hellhole Break 6.8km

Week 8 - 18 KM EVENT - TRAINING PROGRAM

MONDAY WEEK 8
WALK - 20 minutes Easy Pace
TUESDAY WEEK 8
STRENGTH TRAINING - CLICK HERE
WEDNESDAY WEEK 8
WALK - 30 min Moderate Pace
THURSDAY WEEK 8
STRENGTH TRAINING - CLICK HERE
FRIDAY WEEK 8
WALK - 20 Minutes Easy Pace
SATURDAY WEEK 8
REST DAY
SUNDAY WEEK 8
Long Walk - 7km - 1 Hour 45 minutes moderate terrain - Enogerra Hellhole Break 6.8km