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we train hEroes Mighty Hike training plan: In partnership with South Coast 2021
Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started 2
getting started
Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started 10 Top Tips 3
10 Top Tips
1. Find the right shoes 6. Get strong
Different shoes work for different people. Make sure you spend time For this challenge you’ll be on your feet for several hours, so building a
trying on different styles and find something with good support and grip strong core and having good posture will really help the miles feel easier
that suits you. and reduce the likelihood of injury.
2. Train to time 7. Fuel and recover
Always thinking about how many miles you are covering can become You need to take care of your body when you’re training to reduce the risk
stressful, which is why our training plans are mostly set to time. This of injury and fatigue, so we have included sections with information on
means you can focus on building sustainably as the weeks go by. stretching, energy and nutrition to make sure you’re in the best condition
you can be.
3. Have a routine 8. Plan your route
Work, family and social life means that you might need to rework our Look online for popular hiking trails in your area or ask friends and family if
training plans to make them fit around your lifestyle, and that’s ok. they have any recommendations. However you do it, make sure you have
Schedule in your training for the days and times you know will give you a plan before you set off, so you can prepare for the distance you’ll be
the best opportunity to focus on each session and get the most out of it. covering and won’t spend precious training time figuring out where to go.
4. Set targets 9. Keep it social
Starting at the beginning of a training plan can be daunting, so try and One of the best things about walking is that it’s an accessible and
break it up into manageable chunks and remember to reward yourself sociable activity. Invite family and friends along on your training walks
for reaching personal milestones! to keep you company and to keep you motivated.
5. Don’t just walk 10. Any weather
Including cross-training such as cycling, running, swimming and gym The changeable British weather is part of the excitement and challenge
work can quickly enhance your fitness, especially if you’re struggling of walking. Check out the kit section for our top tips on making sure
to fit in the much longer training walks. you’re prepared and comfortable in all conditions.
Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started Training Triangle 4
Training Triangle
T
Keeping it all in balance
The three key factors that go toward being in the best
physical condition for your Mighty Hike are training, rest
and nutrition. Most of us focus on the training but forget that
we can’t build fitness unless we sleep and eat properly too.
As you train make sure you listen to your body and keep the
triangle in balance. Read section ‘Energy and Nutrition’ later
in this guide for more detail and tips.
R n
Training Rest Nutrition
Your hikes, conditioning and cross-training is Your body improves and progresses during rest Fuel your training and recovery correctly by
designed to progressively overload your muscles. phases, rest days and as you sleep. ensuring you have healthy carbohydrates, protein
When they recover from that overload they get and the right micro and macro nutrients in your diet.
stronger. Our training plans include a mix of This will give you the energy to train for longer and
different effort levels and distances to progressively also allow your body to heal afterwards.
build your endurance.
Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started Choose the right kit 5
CHOOSE the right kit
Kick off your training by
finding the right pair of shoes.
Why is this important? What about socks?
Wearing the wrong shoes is the key cause of blisters, and 13/26 miles Your socks are just as important as your shoes. Look for padded and
with blisters is not the experience we want you to have. Wearing the breathable socks made with wicking material and make sure they go
correct shoes will make sure your feet stay comfortable and will also higher than the top of your boots.
play a huge role in preventing injury.
Your feet have got to carry you a long way so show them some TLC.
Spend time exploring the different brands and styles available – whether Take some fresh socks whenever you go out training and on the Mighty
this be lightweight boots, walking trainers or trail trainers – and find a pair Hike, which you can change into when you have a break. Wear your
of shoes with good support and grip that suits you. thicker socks at the start and then as your feet start to spread, change
into a thinner pair.
Going the distance
When you walk for more than a couple of hours your feet can swell from Walking poles
the heat, so it’s important that they have room to ‘spread’. Remember Using walking poles is completely optional. If you feel that you could use
that new shoes need to be worn-in, which is the best motivation to get some extra support, particularly over uneven terrain or on steep ascents
out and do some training. or descents, then go to your nearest outdoor shop to seek advice. If you
experience joint or muscle pain then your doctor or physiotherapist may
advise using them.
Macmillan Cancer Support Mighty Hike training plan: South Coast Getting started Other essentials 6
other essentials
First aid kit Waterproof jacket
This only needs to be small, carrying essentials like You can’t rely on the British weather so always be prepared.
blister plasters, Vaseline, antihistamine tablets and Look for a light, breathable and fully waterproof jacket with a
painkillers, plus any other personal medication you need. hood which will let the sweat out and stop the rain getting in.
Layers Sun cream
Wear several layers of wicking fabrics which will keep you Even if it doesn’t look that bright, three hours or more
warm in cold weather, and you can remove one by one as outside can increase your risk of skin damage.
you heat up.
Water Download full kit list
For your Mighty Hike we recommend bringing a bottle or You can download a full kit list from our website:
camel pack that can hold two litres of water, and the same macmillan.org.uk/mightyhikeskitlist
goes for your training hikes. Download the Refill app on
your phone to find free places to fill your water whilst you’re
out and about!
Fully charged phone
In case of emergencies.
Macmillan Cancer Support Mighty Hike training plan: South Coast The training 7
tHE
TRAINING
Macmillan Cancer Support Mighty Hike training plan: South Coast The training Introduction 8
Introduction
This training plan, put together by our coaching partners Running With Us is designed to get you to
the start line of your Mighty Hike feeling prepared and confident to achieve your goal.
1
Is this the right
2
Why train in
3
What if I miss a
4
Before and after
plan for me? this way? session, pick up a Always include a warm-up and
This 15-week plan is suitable for If you keep doing the same thing niggle or get sick? cool-down session for each of the
activities in the training plan, and
those who are just starting out and over and over again you can’t stretch well using the exercises in
those who already hike regularly expect different results, so this No training guide is designed to be
this guide.
and are looking to increase the plan is designed to give you variety a tablet of stone. View your Mighty
miles. It involves a mix of activities and progression. Hike training as a journey (which
and exercises to get you in the might not always go to plan!). Feel
best physical condition for your free to chop and change the plan
challenge. If you ever feel like you’re and shift hike and exercise sessions
struggling in the early weeks, you to different days that may work
can always swap the longer hikes better for you.
with more cross training or repeat
a week in the plan if you don’t feel If you miss days through work,
ready for the next step just yet. holiday, sickness or injury then
don’t play catch up. Step back
Depending on the distance you are into the plan where you left off
doing and/or your pace, you can and be patient.
choose to increase or shorten the
length of the hikes in the plan.
Macmillan Cancer Support Mighty Hike training plan: South Coast The training About the hike 9
About the full marathon hike
The location The route
South Coast The South Downs Way covers 100 The route covers approximately 26
miles from Winchester to Eastbourne miles between Brighton Racecourse
Mighty Hike and the South Coast Mighty Hike and Helen Gardens in Eastbourne.
takes place along one of the most Full details of the start and finish
Distance:
beautiful and challenging sections points can be found on our website.
26.6 miles between Brighton and Eastbourne.
Expect stunning coastal views. How it works
The event is fully supported with a
Approximate elevation gain: Getting prepared full buffet lunch stop at half way and
3,164 feet
The South Coast Mighty Hike sees regular refuelling stops along the
you walking on trails that can be route with drinks and snacks. Your
muddy and rocky at times. There are bags will be transported to the finish
plenty of hills and the best way to line and there are toilet facilities at the
be prepared is to include all of these start and all the pit-stops. This is a
A26 elements within your training. challenging event and whilst it is very
A23
achievable the distance and terrain
Falmer Lewes You’ll notice as the weeks go by we should be respected and will require
A27
A22 include more hills within your long you to train!
Kingston weekend hikes.
5 Rodmell
Brighton 10
A27
START
HALFWAY
A26 A27
Polegate ELEVATION PROFILE
Saltdean 15 Alfriston A22
Peacehaven
Newhaven
984FT
Seaford Exceat
Eastbourne
KEY SOUTH COAST MIGHTY HIKE Friston 656FT
20
MIGHTY HIKE ROUTE * ROAD
East Dean FINISH
5 MILE MARKER TOWNS & VILLAGES Birling 328FT
Gap
LUNCH AT MILE 15.5 SOUTH DOWNS NATIONAL PARK
25
PIT STOPS ENGLISH CHANNEL 0FT
5 10 15 20 25
* The map route above is approximate. If any small changes are made due to health and safety reasons these will be communicated in the morning briefing.
Macmillan Cancer Support Mighty Hike training plan: South Coast The training About the hike 10
About the half marathon hike
The location The route
South Coast The South Downs Way covers 100 The route covers approximately 13
miles from Winchester to Eastbourne miles between Bank House Farm
Mighty Hike and the South Coast Mighty Hike takes in Polegate and finishing at Helen
place along one of the most beautiful Gardens in Eastbourne. Full details
Distance:
and challenging sections between Bank of the start and finish points can be
13.1 miles House Farm and Eastbourne. Expect
stunning coastal views.
found on our website.
How it works
Approximate elevation gain: Getting prepared The event is fully supported with a
1,624 feet
The South Coast Mighty Hike sees refueling stop along the route with
you walking on trails that can be drinks and snacks, and lunch at the
muddy and rocky at times. There are finish. Your bags will be transported
plenty of hills and the best way to to the finish line and there are toilet
be prepared is to include all of these facilities at the start, finish and pit-
A26 elements within your training. stop. This is a challenging event and
A23
whilst it is achievable the distance
Falmer Lewes You’ll notice as the weeks go by we and terrain should be respected and
A27
A22 include more hills within your long will require you to train!
Kingston weekend hikes.
Rodmell
Brighton A27
ELEVATION PROFILE
A26 A27
Polegate
Saltdean Alfriston A22
START
Peacehaven
Newhaven 656FT
Seaford Exceat 492FT
Eastbourne
Friston
KEY SOUTH COAST MIGHTY HIKE 5
328FT
MIGHTY HIKE ROUTE * ROAD
East Dean FINISH
5 MILE MARKER TOWNS & VILLAGES Birling 164FT
Gap
PIT STOP SOUTH DOWNS NATIONAL PARK 10 0FT
LUNCH AT END ENGLISH CHANNEL
5 10
* The map route above is approximate. If any small changes are made due to health and safety reasons these will be communicated in the morning briefing.Macmillan Cancer Support Mighty Hike training plan: South Coast The training Glossary 11
glossary
Here you will find a glossary of the terms used in our training plans.
Using the plans
Our training plans are structured as follows:
The type of session you’ll be completing today
Easy hike The colour shows the main intensity you’ll work today
30 mins hike
at an easy pace
This section gives you details of the session’s volume and effort
Core training using our Trekking Guide
Stretching using our Trekking Guide
What the main intensities/colours mean:
Fartlek hikes Cross training Hilly hikes Brisk hikes Easy / long hikes Rest
On these days we want you Swimming, running, elliptical These days include specific On these days we ask you to These days include specific Rest is critical to adaptation
to include a mix of short and training, rowing etc etc can be efforts up hill to build strength include blocks of effort to raise efforts up hill to build strength and progression, you might be
long faster efforts up and down used to give you a great fitness and endurance and get your your heart rate a little. Target an and endurance and get your completing core or stretching
hill as you feel during the hike boost. prepared for the route. effort where you could speak prepared for the route. on these days though!
using landmarks as targets. only 5-6 words at a timeMacmillan Cancer Support Mighty Hike training plan: South Coast The training South Coast training plan / 1 12
South Coast training plan / 1
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:
Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike
Rest is vital to 30 mins walk to include Where you see a 10 mins steady walking Optional cross training Easy walk 100 mins off
progression and 3 x 5 mins brisk effort, pink dot consider + 8 x 90s brisk up hill (swim, run, bike, cross road if possible.
adaptation. The yellow 2 mins easy effort undertaking the core efforts with easy walk trainer, rowing) – easy
1 dot is a reminder to recovery. exercises in our guide. back recovery + 10 30 mins.
complete the stretches mins steady walking.
from our guide.
Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike
30 mins walk to include 10 mins steady walking Optional cross training Easy 1 hour 50 mins
5 x 4 mins brisk effort, + 10 x 90s brisk up hill – easy 30 mins. - 2 hours off road if
2 90 secs easy effort efforts with easy walk possible.
recovery. back recovery + 10
mins steady walking.
Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike
Stretching well the day 40 mins walk to include 10 mins steady walking Notice how you feel Optional cross training Easy 2 hours 15 -
after your long hikes 5 x 5 mins brisk effort, + 12 x 90s brisk up hill on your rest days, – easy 30-40 mins. 2 hours 30 mins off
3 will help you feel better 90 secs easy effort efforts with easy walk are there small road if possible.
as you move through recovery. back recovery + 10 changes you can
the week ahead! mins steady walking. make to improve your
recovery?
Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike
Remember to note 40 mins walk to include 10 mins steady walking Optional cross training Easy 2 hours 50 mins
down the positives 5 x 5 mins brisk effort, + 6-8 x 2 mins brisk up – easy 30-40 mins. off road if possible.
4 at the end of each 60 secs easy effort hill efforts with easy
training week. recovery. walk back recovery
+ 10 mins steady
walking.Macmillan Cancer Support Mighty Hike training plan: South Coast The training South Coast training plan / 2 13
South Coast training plan / 2
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:
Rest Easy hike Rest + core Brisk hike Rest Cross training Long hike
Get into a good habit 45-60 mins easy walk 40 mins walk to include Optional cross training Easy 1 hour 45 mins
of regular stretching at a conversational 3 x 5 mins brisk effort, – easy 30-40 mins. off road if possible.
5 check out our training effort. 90 secs easy recovery.
guide!
Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike
50-60 mins walk to Check out the training 10 mins steady walking Optional cross training Easy 3 hour 15 mins -
include 6 x 5 mins brisk guide for our top tips + 8 x 2-3 mins brisk up – easy 30-40 mins. 3 hour 30 mins off
6 effort, 90 secs easy on getting better sleep and down hill efforts road.
recovery. and recovering well. with easy walk back
recovery + 10 mins
steady walking.
Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike
50-60 mins walk to Cross training 45-60 30-45 mins hilly Easy 3 hour 45 mins
7 include 3 x 10 mins mins at an easy effort. ‘fartlek’ walk using off road.
brisk effort, 120 secs landmarks.
easy recovery.
Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike
50-60 mins walk to Cross training 45-60 40-50 mins hilly 4 hours - 4 hours 15
8 include 4 x 8 mins brisk mins at an easy effort. ‘fartlek’ walk using mins off road.
effort, 90 secs easy landmarks.
recovery.Macmillan Cancer Support Mighty Hike training plan: South Coast The training South Coast training plan / 3 14
South Coast training plan / 3
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:
Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike
40 mins ‘out and back’ Cross training 45-60 40-50 mins hilly 4 hours 30 mins -
walk – walk out for 20 mins at an easy effort. ‘fartlek’ walk using 4 hours 45 mins walk
9 minutes, turn and get landmarks. with the final 60-90
back to the start 2-3 mins to include brisk up
mins quicker over an hill efforts.
undulating route.
Rest Brisk hike Rest + core Cross training Rest Easy walk Long hike
This is a slightly lighter 40 mins walk to include Cross training 40 mins 30-40 mins easy walk. 2 hours 15 mins
week to allow more 4 x 5 mins brisk effort, at an easy effort. all easy.
10 adaptation to the 90 secs easy recovery
training.
Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike
Now we are in our 50 mins ‘out and back’ Cross training 45-60 45-60 mins ‘fartlek’ 23-26km off road walk
peak training weeks walk – walk out for 25 mins at an easy effort. walk using landmarks. with 3 x 3km at a brisk
work to make sure your minutes, turn and get effort over a undulating
11 nutrition and snacking back to the start 2-3 route
between meals is mins quicker over an
spot on! undulating route.
Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike
Look back on all your 45-60 mins with the Cross training 45-60 60 mins hilly ‘fartlek’ 27-30km off road walk
12 positives to see how final 25 mins at a mins at an easy effort. walk using landmarks. to include 10km at a
far you have come! brisk effort over an brisk effort over an
undulating route. undulating route with
some sharp hills.Macmillan Cancer Support Mighty Hike training plan: South Coast The training South Coast training plan / 4 15
South Coast training plan / 4
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:
Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike
Progression walk of 50-60 mins easy 60 mins ‘fartlek’ walk 5 hour easy walk
13 30 mins easy, cross training. using landmarks over a allowing breaks for
30 mins brisk. hilly route. food and rest every
90-105 mins.
Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike
In the final two weeks 40 mins walk to include 30-40 mins easy 40 mins ‘fartlek’ walk 90-100 mins easy
you will see your 4 x 5 mins brisk effort, cross training. using landmarks. relaxed walk.
training cut back a 90 secs easy recovery.
14 little to ensure you are
feeling recovered for
event day!
Rest Brisk hike Rest + core Easy walk Rest Mighty Hike! Rest
Look back on all your 30-40 mins walk to 15-20 mins easy walk. South Coast
15 positives to see how include 3 x 5 mins brisk Mighty Hike –
far you have come! effort, 90 secs easy Good Luck!
recovery.Macmillan Cancer Support Mighty Hike training plan: South Coast Strong and injury free 16 Bei, diagnosed with colorectal cancer
Macmillan Cancer Support Mighty Hike training plan: South Coast Strong and injury free Stretching tips 17 stretching tips Here are some tips for the stretches in this section: Stretch both legs and repeat 2-3 times if certain muscle groups seem particularly tight. Hold stretch for 40-45 secs each time and complete them after all forms of exercise. Never stretch cold muscles. A good stretching routine will help to restore the muscle balance and allow you to be more flexible. Consider investing in an ‘MOT’ with a sport physiotherapist or some sports massage which can help manage the build up in tightness that will occur in your training. A ‘foam roller’ can be used to supplement your stretching on a day to day basis to massage sore muscles.
Macmillan Cancer Support Mighty Hike training plan: South Coast Strong and injury free Key stretches 18
key stretchES
Glutes
Sit with one leg out straight. Cross the other leg
Hamstring (origin)
Lay on back. Pull one leg up to chest and hug with
Hamstring (belly)
Lay on back. Keep one leg on the ground. Raise
Lower back
Lay on back. Bring one leg up to chest and rotate
over, keeping knee bent. To feel stretch in backside both arms. Keep one leg straight on floor keeping other leg holding the back of the calf. Bring up to to lower knee to floor using opposite arm as a
hug bent knee into chest. Keep back straight. ankle flexed. feel the stretch in the middle of the hamstring. weight. Keep one leg straight and both shoulders
on floor. Other arm should be straight out at
shoulder level.
Quads Hip flexors Calf (gastrocnemius) Calf (soleus)
Grasp the top of the ankle with the same side hand Kneel on one with a 90 degree angle at both knees. Stand with feet shoulder width apart. Take one foot Repeat position of the gastrocnemius stretch but
and bring heel to backside. Hips should be pushed Push hips down and forwards until a stretch is felt forward and keep feet parallel. Maintain the arch this time bend back leg to take stretch into lower
forward. at the front of the hip. in the forward foot by pressing down with the toes calf above Achilles.
to stop foot rolling in. Straighten back leg and feel
stretch in top area of the calfMacmillan Cancer Support Mighty Hike training plan: South Coast Strong and injury free Conditioning 19
conditioning
Finger crusher Back extension Plank Side plank
Get into a sit-up position. Find the natural arch in From a prone position with your toes on the ground Lift your body up with your weight on your elbows Make a right angle with your supporting arm, your
your back and place your hands under the arch. and fingers on temples raise your chest off the and toes. Keep a straight line from the neck down feet together and your stomach strong. Rise up,
Engage your lower abs and pelvic floor and push ground by engaging your lower back muscles. After through the legs to your ankles, engage all your making sure you squeeze your glutes and push
your spine down onto your hands, trying to crush a few secs relaxed back to the ground and repeat core muscles by sucking your belly button up to the your pelvis through. Hold it for 30-60 seconds.
your fingers into the ground. Hold this for 45-60 for 45-60 seconds. ceiling. Keep your chest over your elbows. Hold for
secs per set. 30-60 secs. The next level: Lift your free arm into the air, keep
The next level: Extending your arms out in front of your side really strong, and don’t let your middle sag.
The next level: Do small alternate leg lifts, while still you with add a greater lever angle and make this The next level: Add in small alternate leg lifts. If this
keeping even pressure on your hands or extending exercise more challenging. is too hard to begin with, you can avoid lower back
in to ‘bicycle’ movement in and out with your legs. pain by doing this with your knees on the ground.
Bridge Single leg squat
From a sit up position raise your hips up so your Stand on one leg, engage your glute on your
body forms a straight line from shoulder to hips standing leg, keep your hips facing forward and
to knees. Hold this position for 45-60 secs by aligned with your knee and toe. Send your hips
squeezing your glutes and your lower abdominal backwards whilst bending at the knee. You don’t
muscles. want your knee to roll inwards, so go down as far
as you can without that happening before moving
The next level: From a ‘bridge’ position straighten back to a tall standing position. Repeat 8-15 times.
one leg at a time aiming to not let your hips ‘sag’ as
you do so. The next level: You can use a Swiss ball or use a
‘wobble board’ under your foot.Macmillan Cancer Support Mighty Hike training plan: South Coast Strong and injury free Cross training 20
cross training
What it’s all about... Keep it specific
The strength exercises we have shown you in this guide are one form of cross Whilst cross training can add masses of value and variety to your weekly
training. The others are non-hiking cardiovascular training such as swimming, training, make sure you remember your goal – hiking 26 miles. At the end of
cycling and gym exercises. These exercise the heart and will keep you your block of cross training you need to have the strength and fitness to hike.
aerobically fit. Your heart doesn’t know the difference between going for a walk The minute your conditioning or cross training is getting so hard that it’s leaving
or cross training, so it just works as hard as you ask it to. You can really boost you too tired to complete your long hikes, then it’s lost the benefit. It is there to
your fitness with the additional cross training in your plan. support your hikes, not replace them.
Get checked out Gym classes
If you’re injured firstly consult a doctor or physiotherapist before embarking on Many of you will be members (or could soon be members!) of a gym or attend
your cross training. If they say you are able, still follow your training plan but local fitness classes. These are great for giving you a motivating environment
use cross training instead. Don’t lose that hard-earned fitness – if you can do to keep going with your training plan. Remember the key rules here too
it safely and pain free then maintain your fitness with cross training. If you can though – don’t leave your classes too tired. Pilates and yoga are a great
see a sports physio or injury expert they will also offer rehab exercises and option to add into your training mix.
training advice to go alongside.
Heart rate
If you want to get serious with your cross training you may wish to invest in a
heart rate monitor which will help you train in the correct effort zones and allow
you to keep track of your developing fitness as you progress. Over time you
should feel you’re able to better control sudden increases in heart rate when
you hike at a similar speed.Macmillan Cancer Support Mighty Hike training plan: South Coast Energy and nutrition Nutrition and recovery 21
nutrition
and recoveRy
Balance the triangle Protein rich, carbohydrate Hydration Never hungry, never overfull Micro-nutrients Time it right
Nutrition is one of key elements clever Aim to drink 2-3 litres of fluid a Split those big main meals into Vitamins and minerals will After your long hike make sure
of our training triangle. Without Carbohydrate is critical to day, sipping regularly on water 5-6 smaller meals, with mid deplete more quickly as you you refuel well within 60-mins of
getting the basics right you will fuelling your training effectively. or even water with electrolyte morning and mid-afternoon train harder so your demands finishing. Take on plenty of fluids
struggle to have the energy to Take on high quality, ‘slow tablets (e.g. High5 Zero). Avoid snacks to ensure blood sugar will go up. Iron, vitamins D, B12, and have a balanced meal with
train well or the nutrients to heal release’ complex carbohydrates drinking caffeine with your main levels are balanced. C, magnesium and calcium are plenty of protein and healthy
and adapt to the training you including plenty of oatcakes, meals as this can limit some of just some of the basic ones carbohydrates.
have completed. It’s a huge area sweet potatoes and whole your nutrient absorption, and to be aware of. Increase your
with ever developing science grains. Protein provides the late at night which will impact on nutrient density by eating as
and research so here we cover essential nutrients you need to your sleep. As your peak weeks broad a range of foods as you
just the basic tips to keep you heal damaged muscle fibres and of training kick in you may wish can, plenty of variety in your fruit
hiking strongly! tissues from lean meats, fish, to monitor alcohol consumption and vegetables is a great place
nuts, sprouting seeds and tofu. which can have a big impact on to start!
your recovery.
Ignore the myths Avoid the terrible toos Monitor your health Get to bed Know when to back off Mighty Hike day
There are a lot of myths Building your training up too As you increase your training Sleep is vital to adapting to If you are regularly tired no When you wake up you’ll need
and scare stories out there fast, too soon and doing too your body and your energy training and getting fitter. matter how much sleep you are to make sure you have a good
surrounding nutrition. No athlete much training too hard is a sure demands will change. Your Regularly getting 4, 5 or 6 hours getting, feel your nutrition is breakfast to give yourself lots of
should ever look to eliminate fire way to pick up niggles and diet will need to change and sleep a night will limit your ability good but still lack energy, are energy. Then for the rest of the
whole food groups unless gradually lose the motivation adapt with this. Become good to achieve deep sleep, release struggling to improve or even day we’ve got you covered, with
recommended to do so by a to get up and train. Stick to the a monitoring your energy levels growth hormones and will affect going backwards despite doing regular pit-stops and a sit-down
qualified dietician, nutritionist plan, be patient and don’t panic and notice any sustained cortisol and stress levels. more and start to lose motivation buffet lunch whilst you rest those
or doctor. Avoid the advice or back fill training if you have increase in fatigue or tiredness Get into a good pattern at night, to get out and train, you might be feet. But you can always sneak
of unqualified bloggers and if started late or had some time off. over several days. Keep a avoid digital screens in the over training. Listen to your body your favourite snack or sweet
you want to explore your own training diary and note down final hour before bed and limit and be prepared to back off and treat into your bag for a little
nutrition in depth, seek a fully those sessions that felt fantastic caffeine and alcohol late at take an extra rest day and adapt pick-me-up!
qualified professional. what you ate and drank so you night. your plan if needed. Consistency
can repeat this in the future! is vital!Macmillan Cancer Support Mighty Hike training plan: South Coast Contact 22
Contact
We’re here for you
For support, information or if you just want to chat,
call us free on 0300 100 0200 (Monday to Friday, 9am–5pm)
or visit macmillan.org.uk/mightyhikes
fanc
cha ay
t?
Macmillan.org.uk
Macmillan Cancer Support, registered charity in England and Wales (261017),
Scotland (SC039907) and the Isle of Man (604). Also operating in Northern Ireland.
MAC18097_South_Coast#teammacmillan
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