SOME NOTES ON TRAINING BY GRINGOI'll try to give here a basic outline of the training involved. Obviously, everyone has their own fitness levels so its impossible here to give any kind of standard training programme; however, these basics will help you to prepare your own.
First of all, are you used to walking? I don't just mean walking to the shop for the morning papers here, I mean walking for the pure enjoyment of it, say, 20 miles a week? If so, you're already part of the way there but need to increase the mileages somewhat. If you answered no, then you have an awful lot of work to do. Most of us, if we're honest, are overweight, so you'll need to weigh yourself first and then give yourself a target to reach. The target should be reached about four weeks prior to the march. However, before taking on any extensive training it is ESSENTIAL that you have a check up with your doctor and explain to him/her what you are intending to do, after all we don't want any heart attacks or the like do we? In case you need convincing that weight loss is a good idea, take a rucksack, fill it with 15 to 20 pounds of weight, then carry it around with you all day. Having done it, imagine what it would be like to have discarded that same weight from your body.
The best place to go to get fit is, of course, the gym. Check out your local fitness centre, book an appointment and a fitness test, tell them what you're up to and heed what they say. If you can't be bothered to do that then you could follow the guidelines below but don't blame me if all goes wrong. To improve aerobic fitness takes time so the earlier you start the more benefit you'll get out of it. Swimming, cycling and, indeed, walking is all good for you. To give you an idea of what's involved here's what I did before HM2:-During HM1 I took part on the odd few days, I did a little training but not anywhere near enough. I only walked for a total of two days and could really feel the pace. For HM2 I was determined not to make the same mistake and promised myself that I'd lose two stones in weight and get much fitter. This target was reached with about five weeks to spare. My training prog' started as early as October. It was made up gym work, walking, cycling and swimming. My diet was also changed slightly - out went the crisps, chocolate and cakes & in came the fruit! It didn't stop me having beer (in moderation) or curries though!!
My gym prog' consisted of using the treadmill (walking not running), aerobic stepper, static bike, weights to strengthen my knees and thighs and also upper body weights. The weights were used purely for fitness and not to increase muscle size so they were on a 'low' setting. Swimming was done in the leisure centre's pool. The pool is 25metres in length and I was doing at least 20 lengths per session, sometimes more. I was cycling to (or from) work every so often - a distance of 18 miles. Walking was done almost daily, sometimes as little as 4 miles and sometimes as many as 20. All this training had to be fitted in around my work rota, which wasn't always easy, but I got there in the end.
A similar programme was also adhered to before HM3 and from January 2005 to the start of HM3 I had completed 367 miles walking, 238 miles cycling and swam a total of 1136 lengths of the 25m pool.
Everyone is different, of course, so you will have to decide for yourself how you want to go about it. Only you know how fit you are and whether you are capable of walking long distances, daily, for seven or eight days. Walking is the key here, do lots of it and include steep hills in your routine if possible. Here is a suggested training programme for the first time HM'er....... | Month One | | The main aim of your first month is to increase the frequency of walking and build up the distance. Try to complete one long walk a week, if this isn't possible, do some shorter walks midweek in your lunch hour or after work. An average pace for experienced walkers is about 3 mph. Stick to your normal pace on the walks this month. | | Week 1 | Week 2 | Week 3 | Week 4 | - 6 mile walk
- optional 3 to 5 mile walk | - 7 mile walk
- optional 3 to 5 mile walk | 9 mile walk
- optional 3 to 5 mile walk | 10 mile walk
- 3 to 5 mile walk |
| Month Two | | The distance will increase, so that you have the aerobic fitness and muscular endurance to complete 15 miles. Walking twice a week is advised, and the intensity will increase so you get used to walking at a faster pace. | | Week 1 | Week 2 | Week 3 | Week 4 | - 10 miles normal pace
- 3 to 5 miles brisk pace | - 12 miles normal pace
- 3 to 5 miles brisk pace | - 13 miles normal pace
- 3 to 5 miles brisk pace | - 15 miles normal pace
- 3 to 5 miles brisk pace |
| Month Three | | Aim to do all these walks at a brisk pace, say 3.5 - 4 mph, but see how you cope with distances. If it is proving too tough then slow down. The prog' is ultimately yours and you have the flexibility to adjust the pace as you see fit, after all, the Highland March is not a race. | | Week 1 | Week 2 | Week 3 | Week 4 | - 16 mile walk brisk pace
- Two 5 to 7 mile brisk walks | - 17 mile walk brisk pace
- Two 5 to 7 mile brisk walks | - 18 mile walk brisk pace
- Two 5 to 7 mile brisk walks | - 20 mile walk brisk pace
- Two 5 to 7 mile brisk walks |
| Month Four | | You should now be feeling a whole lot better in yourself and loving your walking. For this final month you should concentrate on increased distances and try to include some steep hills in your route. HM'ing is about trying to cover an average of 19 miles per day (sometimes more) for up to eight days on the trot. | | Week 1 | Week 2 | Week 3 | Week 4 | - 20-mile walk brisk pace
- Two 5 to 7 mile walks with steep hills | - Two 20 mile walks 'comfy' pace | - Two 20 mile walks back to back at 'comfy' pace | - Two 20 or more mile walks at comfy pace but include steep hills | I suggest you aim to complete this programme with about two-weeks to spare before the start of the HM as this will give you time to iron out any problems with footwear and other clothing. For the final weeks before the event you should continue to walk and carry on with your gym prog to keep in trim etc
DisclaimerThe information on this page is given in good faith and is believed to be a true indication about the Highland March. Taking part in theHighland March is entirely 'At Your Own Risk' - No responsibility is accepted or implied by either the author, the site or Inverness Caledonian Thistle Football Club for any loss or injury howsoever caused. Only you can be the judge of your own fitness, competence and experience. Always seek professional medical advice before taking on any serious physical exercise.
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