Your 12-week trek for CALM training plan

Week 5

• 2 x Mid-Length Walks: 60–90 mins (Look for local hills).

• 1 x Weekend Long Walk: 3 hours (Pack a light backpack with some water and snacks).

• Cross-Training: 1 session of your choice (swimming/cycling).

Week 6

• 2 x Mid-Length Walks: 75–90 mins (Steady, active pacing).

• 1 x Weekend Long Walk: 3.5 hours (Include undulating terrain if possible).

Week 7

• 2 x Mid/Long Walks: 90 mins (Focused on a consistent, sustainable pace).

• 1 x Weekend Long Walk: 4 hours (Include planned breaks to practice stopping and starting).

Week 8 (Recovery)

• 2 x Short Walks: 45 mins (Easy pace).

• 1 x Weekend Long Walk: 2 hours (No heavy pack, just an easy stroll to keep the legs moving).

Week 9 (The Peak "Dress Rehearsal")

• 2 x Mid/Long Walks: 90 mins+ (Mid-week maintenance).

• 1 x Full-Length Weekend Walk: 4.5–5.5 hours with breaks.

• Focus: Head to a hilly area. Carry your full event-day kit (backpack, full hydration bladder, waterproofs).

• Top Tip: Treat this as your ultimate dress rehearsal. Note anything that rubs, chafes, or annoys you so you can fix it before the event.

Week 10 (Beginning the Taper)

• 2 x Mid-Length Walks: 60–75 mins.

• 1 x Weekend Walk: 3 hours (Still wearing your event boots/pack, but reducing the time on your feet).

Week 11 (Taper Week)

• 2 x Short Walks: 45 mins (Flat and easy).

• 1 x Weekend Walk: 1.5–2 hours (Keep the legs loose, do not push the pace).

Week 12 (Event Week)

• 1 x Short Walk: 30 mins early in the week just to stay limber.

• Rest: Rest your legs completely for 2–3 days before the event. Eat well and hydrate.

THE BIG DAY: 30km Trek! Trust your training, pace yourself early, and enjoy it.