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Week

Activity

1

Start wearing boots and socks for the Quest to work or around the house/garden.

2

Start adding walking to your daily routine – cut out the lift, walk to work-needs to be 30 minutes a day in the Quest boots (at least 4 times a week)

3

Add a 1 hour walk to week 2 and try to make it in the country rather than on tarmac.

4

By the end of this week a 2 hour walk should be included and the distance noted.  Start a training log so you can monitor your improvement.

5

After 4 weeks of wearing your boots you should adjust your routine to include the care of them such as removing dirt, keeping waterproof etc.  If you are getting blisters look at the lacing system and change it plus change your socks and experiment with liner socks.  Most good boot retailers will be able to advise.  Try to walk in the rain with the boots as well.  If you are getting blisters find out what works for you in treating them..
This week needs to have a 2 hour walk and a 1 hour walk.

6

Use a weekend or early evening to try a 3 hour walk.  Either borrow a dog or find a walking partner if you want company.  Beware of walking with a CD player/IPod as you lose awareness of what is happening around you.  If you feel insecure on your own, carry a personal security alarm and carry a mobile phone.  Always let someone know your route.  Alternatively join the local ramblers group for your longer walks.

7

Try to add hills into your walks-same as week 6

8

Add your rucksack and water bottles and practice drinking on the 3 hour walk.  Carry some spare clothing to bulk out the rucksack and adjust the straps to fit you.

9

Include a 4 hour walk this week either on tarmac or on country paths, with rucksack and water

10

Repeat week 9

11

No walking this week unless you have the bug!  You may start to feel some benefits to your health and fitness by this point-you may have lost weight, toned up your legs and be sleeping well?

12

Back to the programme- Increase to a 5 hour walk along a country route-carrying your rucksack.  Speak to an outdoor shop about packing weight into your rucksack and adjust it to suit you.

13

Borrow some walking poles this week and see how you feel with them?  They can aid your balance, redistribute your weight and help your knees on the down hill routes.  They are around £15 at the entry level and more for a spring loaded action.  Use them on a hilly route for 5 hours.

14

Another week of trying the poles but with 2 x 3 hour walks including hills.  If the weather is hot and you are prone to perspiration then please ensure you replace your fluid regularly.  If this is an issue for you then try using some fluid replacement products to replace the lost minerals and salts.  Any sports shop will be able to advise you on the range of products or visit http://www.nomadtravel.co.uk/  and receive a 10% discount on any goods.  Their shops will also give you lots of advice.

15

This weekend or on a free day try a 6 hour walk on any terrain that you want.

16

If you had a comfortable experience last week then have an easy week with just a few hour long walks.  Try stretching exercising after your walks if your calves and other leg muscles are sore.  This is due to a build up of lactic acid which is a by product of exertion and gentle massage and exercise can eliminate this.  Equally important is either a hot bath or shower shortly after exercise to help clean away the perspiration.  Swimming after walking also is a great way to relax your legs!

17

This weekend would be an ideal weekend to meet with other Questers to attempt a challenging route in a national park and climb a hill like Snowdon?  If not try to find a local walking group or encourage a walking partner to join you on a hill climb somewhere and try to aim for 7 hours on your feet.  On this walk include stops for adjusting your kit and eating and checking your feet.  A ‘rucked’ up sock early on in a walk may be annoying but that will soon develop  into a blister so when you stop check your feet and take care of them. A good tip is to keep your toe nails well trimmed without rough edges to help with blister reduction.  If you have very soft feet you may need to harden them up by walking barefoot a lot at home or just keep wearing your boots everywhere!

18

If you had a hard weekend last week then add some shorter walks this week and look after sore feet and legs.

19

If you are feeling well then please attempt to walk 5 hours for 2 days this week.  It can be on what ever terrain is nearest or more motivating.

20

Have an easier week this week and try to keep walking each day with a long walk at the weekend.

21

Try to include 3 x 4 hour walks this week on what ever terrain is nearest.

22

This is a long weekend of walking to give you confidence that you can walk for 3 days.  Please attempt 3 walks on consecutive days of at least 5 hours each on country paths and hills.  Again this could be an opportunity for the Questers to get together if necessary.  Do not push the pace and rest frequently and if necessary stretch on route.  If you sit down to eat your lunch you may cool quickly so please always add a layer of clothing and get up slowly after checking your feet.

23

This should be an easy week with daily walking to stretch off your legs

24

This week you should be feeling fit and ready for the challenge and need to walk for 5 hours twice this week.

If you pull a muscle or have any physical problems such as breathing difficulties please see a doctor – do not push yourself too quickly too soon.  You can start this programme at any point from signing up to the Quest; the earlier the better.  Please adjust all weekly schedules according to your fitness and the reaction of your body to training, particularly if you have been unfit for many years.  Prior planning and preparation will ensure you enjoy this amazing experience not endure it. 
This programme is a suggested guide and has not been written by a doctor or a professional fitness instructor.  You are strongly advised to seek professional help if you need it from either a doctor or a fitness instructor. 
Good Luck.