NON-STOP WALKING

20 WEEK TRAINING PLAN

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INTRODUCTION
MEET OUR COACH
Sometimes there can come a point in life when you will be backed up with phone, email and text
we are looking for something else; something to contact providing guidance, support and
shake things up, something which gives us the motivation. If you would like further advice on
opportunity to stretch ourselves, test ourselves, this visit www.kerrysutton.co.uk and contact me
something that takes us out of the ordinary flow from there.
of life....That or you made a drunken bet which
you are now being held to! Either way ultra ‘Believe and you can achieve’
events are perfect to have a new challenge, and
test yourself in a very different way.
Kerry Sutton

I fell in to the former category eight years ago. It

Threshold Trail Series Training Coach
began with an endurance walk of 50 miles
across Scotland. I trained hard, it wasn’t always
easy to fit sessions in, but I made it to the start
line ready to give it my best shot - and
absolutely loved it! Fast forward 8 years, and I
now compete as a runner at ultra marathons of
all distances and have raced all around the
world. So first warning: beware, endurance
events are hugely addictive, because, believe it
or not, they are a lot of fun!

My experience from ultra walker to ultra runner

and competitor means that I can understand first
hand what it is like take on these challenges. I
have written the plan below to get you to the
start line of Race to the Tower, fit and ready for
the challenge ahead of you. It is easy to follow
and will lead you by the hand, gradually building
your endurance base and fitness over the
course of 20 weeks.

Coupled with these plans I am also able to offer

bespoke coaching. Being personally coached by
me will allow you to have a plan which is tailor
made to you and your particular life challenges,
sporting ability and goals. The plan I write for

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INTRODUCTION
THE 5 RULES
THE KEY TO A HAPPY FINISHER

Consistency is key. Improvement happens when we do the activity repeatedly, but

1 not in a stop/start fashion. Decide how much time is manageable for you on a weekly
basis and stick to it.
Rest is when the transformation happens. We train to break our muscles down, it’s
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when we rest that they rebuild stronger.
Don’t neglect your mental game. Be aware of the sessions that made you stronger.
When you went out and trained when you didn’t want to, when you carried on and did
3 another 3 km even though you had blisters. The day you finished your 9.5 km in the
driving rain. All of these scenarios make you mentally more able to deal with them
next time they arise.
Have the right kit. If you don’t, it’ll either be the reason you don’t train or training will
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be uncomfortable and less enjoyable. Don’t ‘make do’.
Train in all weathers. You’ll be fully prepared for what ever is thrown at you on the
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day itself.
Don’t No one ever regrets having completed a training session but one often regrets
forget: missing one.

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INTRODUCTION
YOUR TRAINING BLOCKS
DIVIDE YOUR TRAINING INTO MANAGEABLE BLOCKS

BLOCK AIM
This block is all about setting on your journey. The distances should
BLOCK 1 feel manageable.
Enjoy the fresh air and the feeling of stretching your legs.
Race to the Tower, along The Cotswold Way, is the hilliest of the
Threshold Trail Series, so be sure to start including some more
lumpy routes on your walks. Get used to walking uphill and stopping
for a rest at the crest of each hill before starting again.
BLOCK 2
I’ve included an optional 5th session, a cross training session, each
week. Either swim or cycle: both are great at developing strength
and aerobic endurance. If you’re really tired, however, then leave
this session out.
Now is the time to get specific with your chosen routes. Include hilly
routes which have a mix of steep and undulating gradients. Make
your Saturday long walks focus on climbing.
BLOCK 3
To replicate The Cotswold Way, you should be aiming to accumulate
between 230 - 250m per 6 mile walk. So on a 9 mile walk, try to
amass about 340 - 375m of climbing.
Like Block 3, focus on The Cotswold Way specific terrain and still
BLOCK 4 aim for a minimum of 250m of climbing per 6 mile walk. Really work
to get those hills in.
Start to think about your kit choices – what feels comfortable after
hours on your feet – and also what settles well in your stomach as
you walk.
The best thing you can do this week is chill, get your kit ready by
WEEK BEFORE
Thursday and enjoy the rest!

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THE PLAN
BLOCK 1
WEEK MON TUES WED THUR FRI SAT SUN ✓

1 REST 1 mile 1 mile REST REST 2 miles 2 miles

2 REST 1 mile 2 miles REST REST 3 miles 3 miles

3 REST 2 miles 2 miles REST 2 miles 2 miles 2 miles

4 REST 1 mile 2 miles REST REST 1 miles 2 miles

THINGS TO THINK ABOUT

WEEK MILES
Here we are at the beginning of your journey! In 20 short weeks you'll walk
1 the equivalent of two ultra marathons in one day! To start, just aim to be 6 miles
consistent.
Hopefully last week wasn't too challenging and you're enjoying the process.
2 9 miles
Keep it up, we add an extra walk in next week.
Another solid week banked. If the distances don't seem too great at the
3 moment, remember that it's all about consistency at this stage. Keep ticking 10 miles
them off. Easy week next week before we enter Block 2.
Well done on completing your first block! Enjoy some down time, both
4 6 miles
physically and mentally.

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THE PLAN
BLOCK 2
WEEK MON TUES WED THUR FRI SAT SUN ✓

Cross
5 REST 1 mile 3 miles REST 3 miles 5 miles
train

Cross
6 REST 3 miles 3 miles REST 3 miles 6 miles
train

Cross
7 REST 3 miles 5 miles REST 1 mile 9 miles
train

Cross
8 REST 3 miles 6 miles REST 3 miles 9 miles
train

Cross
9 REST REST 4 miles REST 3 miles 5 miles
train

THINGS TO THINK ABOUT

WEEK MILES
Make sure you get out there and complete the miles. Use the time for
5 12 miles
planning, thinking, freedom and bonding with friends and family.
This weekend you'll hit the 6 mile walk. Next week you aim for your first 9
6 15 miles
miles!
Your first 9 miles this weekend. Make sure you eat and drink well and, if
7 18 miles
possible, complete it on similar terrain to the The Cotswold Way.
Keep tapping the sessions out. Consistency is key so log those miles and
8 21 miles
reward yourself for every single session with good recovery.
9 This week will feel very easy compared to the last few weeks. Well done! 12 miles

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THE PLAN
BLOCK 3
WEEK MON TUES WED THUR FRI SAT SUN ✓

10 REST 6 miles 3 miles REST 3 miles 9 miles REST

Hills
11 REST 4 miles 4 miles REST 9 miles 6 miles
2 miles

Hills
12 REST 6 miles REST REST 13 miles 6 miles
3 miles

Hills
13 REST 6 miles 3 miles REST 9 miles 9 miles
3 miles

Hills
14 REST REST 1 mile REST 6 miles REST
3 miles

THINGS TO THINK ABOUT

WEEK MILES
10 Pay close attention to what shoes and clothing you feel comfiest in. 21 miles
These longer back-to-back weekends are a brilliant way of developing
11 25 miles
strength and mental toughness.
Make sure you carry plenty of food and drink and relax hard on the Sunday
12 28 miles
after your 6 miles.
A long 9 miles back to back on the weekend will be testing, but if you've got
13 30 miles
this far then you definitely have the fitness to nail it.
This will be the last relax before your taper week before the race! Rest hard
14 10 miles
because the next 4 weeks will be challenging. You can do this!

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THE PLAN
BLOCK 4
WEEK MON TUES WED THUR FRI SAT SUN ✓

15 REST 6 miles 3 miles REST REST 13 miles 3 miles

16 REST 6 miles 3 miles 6 miles REST 18 miles REST

17 REST 3 miles REST 6 miles REST 6 miles 22 miles

Recover
18 REST 6 miles 3 miles REST REST 24 miles
hard

19 REST 3 miles 3 miles REST REST REST 3 miles

THINGS TO THINK ABOUT

WEEK MILES
Focus on eating whole foods, maintaining good hydration and relaxing as
15 25 miles
much as possible on your rest days.
If possible, do this walk on similar terrain to that of The Cotswold Way.
16 33 miles
Include hills and practice eating and drinking while on the move.
Pushing the boundaries again this week with a hefty 22 miles on Sunday.
17 37 miles
After 6 miles on Saturday, you'll have earned your Sunday evening rest!
24 miles is a long way, but make it enjoyable and the sense of achievement
18 33 miles
will be huge! Walk on similar terrain to The Cotswold Way.
19 Well done. The training has been done. Take this week easy. 9 miles

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TRAINING PLANS
FINAL WEEK
WEEK MON TUES WED THUR FRI SAT SUN ✓

RACE RELAX &

20 REST 2 miles REST REST 2 miles
DAY! REVEL!

THINGS TO THINK ABOUT

WEEK MILES
It'd be tempting to sit and carb-load all week, but I recommend you get out
20 and walk twice (including the day before the event) just to keep you body
57 miles
from thinking it's finishing training and shut down!

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ANY MORE QUESTIONS?
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GOOD LUCK WITH YOUR TRAINING!

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