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"6-8 DAY ENDURANCE HIKE" : NOVICE TRAINING PLAN FOR BODY & MIND - 22-WEEKS

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"6-8 DAY ENDURANCE HIKE" : NOVICE TRAINING PLAN FOR BODY & MIND - 22-WEEKS

Author

Wild Seads Coaching

All plans by this Coach

Length

22 Weeks

Plan Description

RELEASE OF LIABILITY & CONTRACTUAL AGREEMENT; PLEASE READ THE ATTACHED FULL TERMS AS YOU ARE WAIVING YOUR RIGHT TO SUE US. By purchasing this plan you agree to the FREEBIRD LIFE ONLINE LTD. DBA SARAH SEADS & WILD SEADS COACHING SERVICE AGREEMENTS listed at www.wildseads.com

*A note on RETURNS: All sales are final.
*Please note that this Training Plan is a self guided experience and does not include any 1:1 coaching or mentorship.
*Please be sure to consult your medical physician prior to beginning this or any new training plan.
*Please note this plan is not appropriate for you if you are living with a chronic medical condition, without receiving written consent by your Physician.

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"6-8 DAY ENDURANCE HIKING GOAL": NOVICE TRAINING PLAN FOR BODY & MIND - 22-WEEKS
INCLUDED IN YOUR WSC TRAINING PLAN FOR BODY AND MIND:
There is a lifetime of Coaching education and guidance included in every Wild Seads Coaching Training Plan Experience! I have been working and training with athletes of all levels and types for over 25 years and I feel grateful to have the chance to share these tools with you. Each week you will see MIND & BODY training techniques including VERY special Guided Visualizations & Meditations created specifically for you, the Wild Seads Coaching Community! Do you get excited about experiencing even greater JOY both in your sneakers and out? Let's explore unique Training formats to boost personal satisfaction, overall health and well-being and so much more...

INCLUDED IN THIS TRAINING PLAN:
#1. 3-5 Rate of Perceived Exertion INTUITIVELY PACED Hiking workouts each week to increase your endurance, hill climbing and descending strength & muscular endurance, agility and technique.
#2. Mental Training techniques, tools and exercises specifically curated for you, to strengthen your Mind & Body and boost your Athletic performance in any hike you choose!
#3. Your Physiotec. Digital Hiking Specific Strength & Flexibility Training regime designed to support your hiking goals. (Videos, Descriptions & Tracking Sheets included).
#4. Sarah Seads Coaching Video's: Hiking with Poles, Coaching Topics, Agility Exercises and so much more!
#5. Coach Sarah Seads special AUDIO Coaching Tips to take with you during your hikes! Mind Games to boost your motivation and focus.
#6. 85+ page Continuously updated "Live" WSC Hiking Manual. This detailed Training Manual is evolving and acts as a Live training resource to support all WILD SEADS COACHING Hiking Athletes now and into perpetuity!

*AND SO MUCH MORE;)
Happy Training!
xoxo In Love,

Sarah Seads

Coach Sarah Seads
www.wildseads.com

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Training Plan Sample Week

Week 2Week 16
Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

PHYSICAL TECHNIQUE (VIDEO) : ABC ECONOMY DRILLS

00:00:05
https://youtu.be/7AHkneReRQI?si=crb4EnnN6cPG2cFz
Details

PHYSICAL SKILL (VIDEO): 4 DRIVES

00:10:00
https://youtu.be/gL3nTtAUIGY?si=sbJBIz1NH1tRhQCh
Details
Tuesday

Easy Pace - "Tadasana"

01:00:00
"Tadasana" means Mountain Pose. Aim to keep your posture in alignment as your focal point during today's walk so that you correct alignment issues in advance of your heavier training loads later on in your program. Stand tall as a mountain, aiming to keep your ears aligned over your shoulders, your chest up and open and hips in the lead!!

Aerobic Base Training is one key to building your epic foundation. Today's Easy Paced walk should feel just that, easy. Can you pass the 'talk test'? Some singing is even allowed;)

Keep it easy, keep it light. Today's weekly base training session is designed to improve recovery, speed up adaptation to your training and prepare your body, mind and spirit for your endurance building sessions. Get outside and enjoy. You could go for a neighbourhood cruise or catch up with a friend today.
Details
Wednesday

HIKING RESISTANCE & FLEXIBILITY TRAINING

00:45:00
To access your Strength & Flexibility Training portal you can go to https://login.wibbi.com and enter the Hiking Training Plan Client ID 42703861 becaue this is a great resource including videos and printing out tracking sheets that you to use during your workouts!

Notes :
Warm up with 10-15 minutes of easy activity before you begin this program. Walking, light jogging, rowing machine etc. Align spine and set core: Neutral pelvis, core set, connect ribs to hips, shoulders open and tuck chin slightly.
Maintain correct form throughout exercise.


Perform 2-3 days per week 2 sets 10-15 reps and increase weight as soon as you can complete 2 sets of 15 repetitions.
Details
Thursday

Hill Training : 3mins Incline * 3 reps

01:00:00
Today's Training Session:
-Easy Paced Warm Up 15-20 mins at RPE 1-4
-Climb a moderately steep incline at a strong pace.  
-Recover with equal to double recovery time by walking slowly.
-Easy Paced Cooldown Period to complete today's indicated time then HIGH FIVES!!


Notes:
*Choose a single hill and complete all repeats together OR spread the hill repeats out during the course of your session today.

Hill Technique:
1. Proud Mountain - Stand as tall as you can, aiming to keep your ears over your shoulders over your hips and your hips over your knees!!
2. Trekking with Poles - Place the opposing pole tip just in front of your foot (right foot, left pole etc) and gently use your upper body in concert with the low body.
3. If not using poles - Focus on a steady drive of the elbows backwards and swinging your arms forward and backwards at your sides to increase your momentum.
4. Stay relaxed: loosen the shoulders, shake out your arms, relax your jaw and soften your gaze:)

Descending Technique:
1. As above, keep your posture lengthened and tall.
2. Lengthen your poles on long descents if possible to give yourself greater reach. Reach the poles in front of you to increase your traction and stability.
3. Focus on specific terrain features that can offer you additional support - natural steps in the surface, stable stones, roots and banked edges. On extremely steep and slippery terrain, turn your 'rocket's' (shoes) sideways to the slope, and either travel in an S back and forth or side step to increase traction. Take your time, and get as close to the ground as you need to, to feel comfortable, stable and confident.
Details
Friday

RECOVERY TODAY OR HIKING RESISTANCE & FLEXIBILITY TRAINING

00:45:00
To access your Strength & Flexibility Training portal you can go to https://login.wibbi.com and enter the Hiking Training Plan Client ID 42703861 becaue this is a great resource including videos and printing out tracking sheets that you to use during your workouts!

Notes :
Warm up with 10-15 minutes of easy activity before you begin this program. Walking, light jogging, rowing machine etc. Align spine and set core: Neutral pelvis, core set, connect ribs to hips, shoulders open and tuck chin slightly.
Maintain correct form throughout exercise.


Perform 2-3 days per week 2 sets 10-15 reps and increase weight as soon as you can complete 2 sets of 15 repetitions.
Details
Saturday

Aerobic Endurance Training - Choose a Flattish Route Today!

01:15:00
Grab a friend and your hiking shoes or boots, it's time to jump into the trails. Review your map reading information in your Hiking Manual to help you plan and follow your route today!!

Today's session:
-Begin with an easy paced 15minute warm up to check in with how you are feeling, connect with the terrain around you and get familiar with the surface under foot.

-Enjoy today's hike! Keep it interesting and fun by playing some key mindbody games:
1. Try cadence checking at various points during your hike today (start, middle end) ensure you are keeping a quick turn over and staying light on your boots! Read your technique section in your Hiking Manual for more information on cadence.
2. Proud Mountain "Tadasana" Posture.

-Spend the last 15 minutes of today's hike recounting the benefits and enjoyments of today training session in preparation to return to your start/finish area and consider taking some notes in your phone, here, or in a hiking journal!

The goal of today's training session is to increase your endurance and prepare you for the long days of adventuring ahead of you.

Aerobic Endurance training feels EASY and you are able to breathe through your nose, while your mouth is closed at any point (as long as you aren't stuffed up!) as well as pass the 'talk test' so be sure to sing out loud if you are on your own!!! . Feels like a 2-3/10 on the RPE.

During these aerobic training sessions the body is undergoing an amazing transition: increasing capillary networks, improving the blood's oxygen carrying capacity, increasing mitochondrial activity (energy producing factories in our cells), improve fat utilization and much more.

Take your time on the inclines, and monitor your intensity to keep in 'talk test' / low RPE pace.
Details
Sunday

REST & RECOVERY DAY TODAY

Rest, recover and let your body and mind adapt to your training today. Spend 30-60+ minutes doing something that encourages recovery for you today- yoga, stretching, walking, easy cycling, tai chi, breathwork, meditation, hot bath, sauna, passive therapy etc. Enjoy!
Details

Sunday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x4
07:28:00 06:00:00
Other x1
00:00:00 00:10:00
Strength x1
00:27:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Walk
07:28:00 06:00:00
Other
00:00:00 00:10:00
Strength
00:27:00 01:00:00
Day Off
—— ——

Training Load By Week


Sarah Seads - www.wildseads.com

Wild Seads MindBody Coaching

Hello and Welcome to my New Paradigm, MindBody Coaching Platform.

  • Mind - Mental Training including Subconscious Reprogramming, Self Hypnosis, Visualization ++. Learn to use your mind to harness the power of your mind.
  • Body - Physical Training including the use of kinaesthetic intuition in combination with traditional training to reach new levels of adaptation, recovery and performance.
  • Fun! In these training programs we will make the 'workout's' fun and inspiring.

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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