Welcome to our walking training plan and kit list, brought to you by our event partner Adventure Café.

We've included some ‘top tips’ to aim towards in your personal fitness. It should mean that when you arrive on the starting line for the event you feel confident in the knowledge that you are ready for the challenges ahead! The more you do - the better you will feel.

And we've added a guide on what to wear and what essential kit to bring for the big day (or days!).

Enjoy your training - it’s a great way to enjoy the outdoors - and get fit!

Important health advice

If you have not done exercise for a long time, you should build up steadily and be aware to not push yourself too hard.

If you have any concerns about your health, or you notice anything unusual in how you feel whilst you are out, you should visit your GP and discuss your challenge.

Please be especially careful if your family has a history of heart conditions, or if you know you are heavier than you should be. Take care - and be safe!

Make sure you're well prepared

Ensure you purchase any specialist kit early - in readiness for the event.

Test and try it out - especially shoes and the clothing you will wear on the walk. In March it is reasonable to expect you will be wearing long trousers and at least one long sleeved layer.

Make sure you have tested your waterproof clothing and the grip on your shoes on a long walk in the wet!

Make a note of any rubbing points on your feet. You can then fit ‘Compeed’ blister plasters prior to your walk on the big day to avoid blisters.

Training - Walks

You need to get out for at least one long walk every week - that means a minimum of 3-4 hours.

In addition, try and get a least one other walk in during the week.

Build up to your longest walk on the weekend which will be between 1 and 2 weeks pre event.

You should aim to hit 18 or 19 miles on one or more of your training walks, so that you can have a good idea of what you are up against.

If you only have a short time available then try and increase the intensity: walk at higher speed or try and walk on hilly terrain, and even consider doing some hill repeats.

Training - other ideas

If you use the gym, focus on the stepper / treadmill (on max gradient) / cycling machine (with resistance included).

Alternatively you may build some strength by doing leg strength exercises such as lunges, or squats - you should take advice from gym staff on this - and don’t go overboard with heavy weights!

You could consider other types of training - such as swimming - to relieve the pressure on your feet and legs - however walking and leg strength should be your main focus.

Some specific sessions you could try

  • Introductory Outdoor Walk Sessions  

    Here we are trying to start building some endurance - and whilst these are short sessions, if you follow the programme, you should find yourself following the goals, you will get to where you need to be!

    Try and keep your speed up, and don’t stop for rests in these short sessions. You want to build up a bit of a sweat and to cover a reasonable distance! You should be looking to cover over 2 miles in your 40 minute walk.

  • Long Outdoor Walk Sessions  

    These will really help you to get used to the length of walk that you are going to be experiencing. Up to 3 hours you need to ensure that you are pushing along at a good speed. Once you go into the realms of 4-6 hour walks you will expect to take things more steadily.

    NB: If you decide to venture out for long periods of time into the outdoors, or on to our upland areas or into our mountains: you should always go prepared, no matter how good and benign the conditions look.

    • Always take waterproofs
    • Always take food and drink
    • Always let someone know where you’re going
    • Always take some extra warm clothing
  • Leg strength gym sessions  

    It is important that you speak to a gym professional for how to do these exercises. Get properly inducted on this, as incorrect technique could cause an injury! Not a good way to start your programme!

    Typically you will be doing lunges, calf raises, leg curls (hamstrings), squats and similar exercises.

    Make sure you start on a light weight, and build up from here. Too heavy and you may end up doing more harm than good!
    These exercises will fit into a 1 hour gym session.

Food and drink on your training walks

Make sure you bring a good sized water bottle with water, weak squash or electrolytes - and remember to drink plenty during the day.

Eat good healthy food - slow burning energy, not pure sugar! Consider fruit, nuts, cereal bars and flapjacks.

Also, before a long walk make sure you eat a good breakfast with plenty of fluids, not too much coffee, and grain-based cereal or porridge.

The final two weeks

Be careful in the last 2 weeks. Avoid activities where you might pick up an injury: for example, 5 a side football, squash, dry slope skiing and other high impact sports.

In the final week before the event, please ramp down the amount of walking you do. Save your energy and ensure your feet reach the starting line in tip top condition!

Your kit list for the big day (or days!)

Weather conditions in March can be very unpredictable, so come prepared for all seasons.

We recommend you bring the following items:


  • Medium weight fleece jacket
  • Lightweight gloves
  • Fleece hat
  • Long cotton walking trousers/tracksuit bottoms
  • Comfortable walking shirts (long/short sleeved)
  • Walking boots or trainers/running shoes
  • Walking socks or running socks
  • Outer fully waterproof jacket
  • Outer waterproof bottoms

Medical items

  • Blister repair plasters
  • Vaseline

Walking items

  • Small rucksack for spare clothes etc.
  • Water bottle / exercise bottle
  • Snack foods - we recommend good slow burning items - nuts, dried fruit, cereal bars etc.

If you are walking more than one day...

  • Overnight bag
  • Spare comfortable shoes like flip flops for evening (ideal for letting feet air)
  • Clean comfortable clothes for wearing around the hotel
  • Wash kit
  • Spare socks