Fitness Programme

[cairde]

Hola,
As Christmas begins to slide slowly away behind us, it is probably time to start thinking about getting a little fitter for those of us heading on de Camino in 2009. I have attached a 10 week walking fitness programme that myself and friends have used in preparing for walking de Camino each year. The programme can be used by either those with a reasonable level of fitness or even those that consider themselves to be not even at base camp zero in terms of fitness levels.
The programme allows for a gradual increase in distance each week and also an increase in the weight that you'll have to carry in your rucksack. It also shows a number of days when you should not walk and don't.....remember your body needs time to recover as well....if you follow the programme you will have no problem walking between 25 to 35 km each day of de Camino if that's your wish. Depending on your level of fitness, it may not take you 10 weeks to get fit.....you can best judge where to jump into the programme yourself.... anyway hope it's of some help.
Buen Camino

[Leslie]

Hola,
As Christmas begins to slide slowly away behind us...

It also shows a number of days when you should not walk and don't.....remember your body needs time to recover as well....

Ah, Christmas is done, it was fun and this year we did not go anywhere and relaxed very well.

I like the fitness program - the last time I ran a half marathon I followed something like this - and they also stressed the rest days, very very important - thanks for sharing this with us.

[stassy]

Hi,
Just wondering, as I just found this now and I'm leaving in 5 weeks-ish, and just realized I really better get practicing if I don't want to get too sore... do you have any suggestions for where on that programme I could start now? I'm in decent shape, 21 yr old non-smoker plays rugby in summer, soccer in winter, hot yoga year round.... but not alot of walking alas! Any suggestions help!

[cairde]

Hola Stassy,
I'd suggest that you start at week 3 on the programme. At 21 years of age you will have no prob kicking-in at that level, i.e. 45 to 90 minute walks. However, it's important each week to take breaks on the walk as you build the distances walked, i.e. 5/10 minutes every hour and when you get into the 2/3 hour walks take 20/30 minute breaks at least after 2 hours. It takes time for your body to adjust, esp. your feet, so take it nice and easy for a while. Remember you will also build your fitness levels whilst on the Camino, so even with 5 weeks training you will be well prepared. Enjoy your journey even when training.
Buen Camino

[ctlou]

Thank-you for creating and providing the training plan you provided for this forum.
It is currently late November and I am planning to walk the Camino starting next April. Currently, I have walked about 60 minutes a few days during the week, lifted weights on the other days and on the weekend done long walks. My weekend long walks are currently at 2 and 1/2 hours.
This woudl be at about level 4 or 5 on your program.
Since several of you have done this before, woudl you suggest staying at this level for the next three months and then moving into level 5, 6, etc consistent with the weeks in the plan prior to the Camino? How woudl you approach this now.
Thanks for your feedback and info.

[sehnazjoshep]

Hola,
As Christmas begins to slide slowly away behind us, it is probably time to start thinking about getting a little fitter for those of us heading on de Camino in 2009. I have attached a 10 week walking fitness programme that myself and friends have used in preparing for walking de Camino each year. The programme can be used by either those with a reasonable level of fitness or even those that consider themselves to be not even at base camp zero in terms of fitness levels.
The programme allows for a gradual increase in distance each week and also an increase in the weight that you'll have to carry in your rucksack. It also shows a number of days when you should not walk and don't.....remember your body needs time to recover as well....if you follow the programme you will have no problem walking between 25 to 35 km each day of de Camino if that's your wish. Depending on your level of fitness, it may not take you 10 weeks to get fit.....you can best judge where to jump into the programme yourself.... anyway hope it's of some help.
Buen Camino

I have read your word document. It sounds very good to me. Because I have not a fat problem but I want to do exercise and want to walk for your my health and refreshment of my brain. So I have got idea from this that what can I do for that. Thanks for sharing.