Operation 10-Mile Challenge: Training Manual for Potential Dropsters
Mission Objective:
This guide is designed for our esteemed Dropsters to prepare for your next Drop event. Over a 12 week program, you’ll build fitness and endurance in a fun, manageable way that fits seamlessly into your everyday life. Our presumption is that before you take on this training, you have been checked out and are aware of your medicle rediness for training, it is YOUR responsiblity to be fit to start training and to keep an eye on your fitness, niggles and issues along the way.
Remember, staying medically fit is crucial for your performance and safety. Let’s dive in!
Training Schedule:
This is split into 3 sessions a week, about 30 minutes per sesion over the first few weeks heading up to a little over 1 hour per session in the last weeks, once you reach the last weeks there is no reseon why you cant simply continue with the sessions. Do NOT worry about the later weeks, concenrate on the here and now, by the time we get to the last sessions you wont realise how far you are running, it will just happen!
Weeks 1-2:
Laying the Groundwork
Goal: Establish a solid walking base.
- Session 1: March briskly for 30 minutes.
- Session 2: March briskly for 30 minutes.
- Session 3: March briskly for 30-40 minutes.
('MARCHING' this is simply fast walking, just a little faster than your normal pace but NOT running)
We suggest spreading these over Monday, Wednesday & Friday, the weekends are yours, enjoy them.
Weeks 3-4:
Introducing the Run
Goal: Start blending in running intervals.
- Session 1: Alternate 1 minute of running with 4 minutes of marching for 30 minutes.
- Session 2: Alternate 1 minute of running with 4 minutes of marching for 30 minutes.
- Session 3: Alternate 1 minute of running with 3 minutes of marching for 30-40 minutes.
(Do NOT worrry about 'PACE' or how fast you are running, running is running as long as you are moving faster than when you are walking, you are running)
Weeks 5-6:
Stepping Up the Pace
Goal: Increase running intervals.
- Session 1: Alternate 2 minutes of running with 3 minutes of marching for 30-40 minutes.
- Session 2: Alternate 2 minutes of running with 3 minutes of marching for 30-40 minutes.
- Session 3: Alternate 3 minutes of running with 2 minutes of marching for 40 minutes.
Weeks 7-8:
Building Endurance
Goal: Enhance your stamina.
- Session 1: Alternate 4 minutes of running with 1 minute of marching for 40 minutes.
- Session 2: Alternate 5 minutes of running with 2 minutes of marching for 40-50 minutes.
- Session 3: Run for 10 minutes, march for 1 minute, repeat for 40 minutes.
Weeks 9-10:
Continuous Running Time
Goal: Increase your running duration.
- Session 1: Run for 8 minutes, march for 1 minute, repeat for 40-50 minutes.
- Session 2: Run for 10 minutes, march for 1 minute, repeat for 40-50 minutes.
- Session 3: Run for 12 minutes, march for 1 minute, repeat for 40-50 minutes.
Weeks 11-12:
The Final Push
Goal: Prepare for the 10-mile mission.
- Session 1: Run for 15 minutes, march for 1 minute, repeat for 50-60 minutes.
- Session 2: Run for 20 minutes, march for 1 minute, repeat for 50-60 minutes.
- Session 3: Run-walk for a total of 6-8 miles, blending running and marching as needed.
Additional Tactical Tips
Warm-Up & Cool Down: Always begin with a 5-10 minute brisk march to get the blood flowing and wrap up with a gentle cool down.
Stay Hydrated: Keep the water flowing and listen to your body’s signals; adjust your intervals if necessary.
Strength Training: On non-training days, sprinkle in some light strength exercises or cross-training for overall fitness, we bet you walk up and down stairs every day, consider carrying a small amount of weight up and down with you.
Medical Fitness: Ensure you are medically fit for participation in training. Consult your healthcare provider if you have any concerns before starting this program.
Daily Activity Boosters
1. Park at the Back: When you venture out, park further away to rack up those extra steps.
2. Embrace the Stairs: Opt for stairs over lifts—your legs will thank you, and you’ll feel like a hero!
3. Break Time March: Use your breaks for a brisk walk around the office or building to keep your energy levels high.
4. Walk and Talk: Take calls on your feet! Move about while chatting to keep active.
5. Pedal Power: If you’re desk-bound, consider a mini pedal bike to keep those legs moving.
6. Timer for Movement: Set a timer to remind you to rise and march every hour. A little movement goes a long way!
7. Join Forces: Find or create a walking group in your local area to make your fitness journey more social and enjoyable.
8. Dog Duty: Extend your furry friend’s walks for added activity and quality time together.
9. Walking Meetings: Suggest meetings on the move instead of sitting down; it can spark creativity!
10. Active Errands: Whenever possible, walk or cycle to nearby shops instead of driving.
Recovery Protocols
Grab some YouTube time for the following, there are lost of great ideas / guides on there!
1. Stretch It Out: Incorporate gentle stretching post-mission to ease muscle tightness and enhance flexibility
2. Foam Roller Recon: Use a foam roller to massage those sore muscles—target calves, thighs, and back.
3. Hydration and Nutrition: Ensure your hydration is top-notch and fuel your body with balanced meals rich in nutrients.
4. Restorative Practices: Engage in restorative yoga or gentle Pilates sessions to improve core strength and flexibility.
5. Cool Down Techniques: Consider an ice bath or contrast shower after intense sessions to aid recovery and reduce inflammation.
By following this structured yet enjoyable approach, you’ll build the endurance and fitness necessary to conquer your next Drop event! Remember, maintaining your medical fitness is key to your success and safety. Now, gear up, stay motivated, and let’s get training!