Getting Ready for Fantasea Harbour Hike...
Fantasea Harbour Hike has worked with accredited exercise physiologist Gareth Corbett, who has developed a family training program for the Fantasea Harbour Hike.
Fantasea Harbour Hike Family Training Program
Use these seven hints and the training program to get you and your family in the best shape to complete this event.
1. Realise the distance:
12kms can be covered instantly in the car, in the boat, or even on a bike, but walking that distance can seem daunting if you are not prepared. To get an idea, map out the distance from your front door. Chances are there will be many more streets to walk up than you thought, but try breaking down the distance and cover sections at a time. Always visualise crossing the finish line at the end.
Remember to enjoy the view. Take the time to explore the spectacular views of our vast Sydney Harbour foreshore. Walk somewhere new to keep your interest. Take your camera. Don’t forget to watch where you put your feet. Practise walking off-road and get your ankles used to uneven surfaces. “Wear in” appropriate footwear ahead of the hike to avoid blisters. Covered walking shoes are a good idea.
We all have better success when we train with a friend or family member. By signing up together, you’ll be able to encourage each other and there will be less chance of making excuses. Conversation also helps the kilometres pass by faster.
Websites such as www.gmap-pedometer.com or www.mapmyrun.com can help work out distances covered and provide useful tips and info. Most have an iphone app available.
5. Train without realising:
Two easy ways to increase your fitness are to walk faster and to walk further. It’s as simple as it sounds. Walk fast enough to be slightly breathless as if you are late for a bus, but you should still able to talk. Walk further by clipping on a pedometer and each day aim to beat your previous day’s steps, without including your training. For example, walk to your local shops for ingredients daily rather than doing a weekly shop by car.
Following a program gives you focus and a sense of achievement. This program will get you fit enough to complete the Fantasea Harbour Hike in under three hours (excluding the ten checkpoint stops and photo breaks), walking at 5km per hour.
It does assume that you already walk for at least 30 minutes, three times per week. It will build up the time you are walking by about five per cent to 10 per cent, per week.
Week 1: 3 days of 30 minutes walk. 1 rest day. 1 day of 35 minutes walk. 1 rest day. 1 day of 30 minutes walk.
Week 2: 3 days of 30 minutes walk. 1 rest day. 1 day of 45 minutes walk. 1 rest day. 1 day of 30 minutes walk.
Week 3: 3 days of 35 minutes walk. 1 rest day. 1 day of 55 minutes walk. 1 rest day. 1 day of 35 minutes walk.
Week 4: 3 days of 35 minutes walk. 1 rest day. 1 day of 70 minutes walk. 1 rest day. 1 day of 35 minutes walk.
Start interval training. Increase your speed for 5 minutes, slow down for 5 minutes. Continue for length of walk.
Week 5: 3 days of 40 minutes walk. 1 rest day. 1 day of 75 minutes walk. 1 rest day. 1 day of 40 minutes walk.
Week 6: 3 days of 40 minutes walk. 1 rest day. 1 day of 85 minutes walk. 1 rest day. 1 day of 40 minutes walk.
Week 7: 3 days of 45 minutes walk. 1 rest day. 1 day of 90 minutes walk. 1 rest day. 1 day of 45 minutes walk.
Week 8: 3 days of 45 minutes walk. 1 rest day. 1 day of 100 minutes walk. 1 rest day. 1 day of 45 minutes walk.
Week 9: 3 days of 30 minutes walk. 1 rest day. 1 day of 30 minutes walk. 2 rest days before event day.
7. Enjoy the afterglow:
Reward and acknowledge your achievement. Look out for the next event. Fundraising events are especially good for keeping you focused, as your sponsors tend to keep a close eye on your training.
Remember to keep active -- research now tells us that low fitness levels kill more people than smoking, diabetes and obesity combined*, and a week of physical inactivity has similar health costs to smoking a packet of cigarettes**.
*Prof. Karim Khan, keynote speaker at ACSM Exercise is Medicine World Congress 2011
**British Journal of Sports Medicine 2010
Note: If you are not used to exercising, or have a medical condition, always consult your doctor or your local Accredited Exercise Physiologist who will be able to advise you before starting an exercise program.