Creating a training plan for your next adventure

Preparing for an adventure requires more than just enthusiasm and gear. A well-structured training schedule is essential to build the endurance, strength, and skills needed to enjoy it. Whether you are planning a hiking expedition, a cycling tour, or a multi-day trek, having a clear plan will keep you motivated and on track.

The importance of training planning

Training schedule planning is the foundation of any successful adventure preparation. Without a plan, it’s easy to become inconsistent or overwhelmed. A good schedule balances different types of workouts, rest days, and skill-building activities to ensure steady progress.

When you plan your training, consider the following:

• Duration of your adventure: Longer trips likely require more endurance training.

• Type of activity: Hiking, cycling, or climbing each demands specific muscle groups and skills.

• Current fitness level: Tailor your plan to your starting point to get the best progression and avoid any setbacks.

• Available time: Be realistic about how many days per week you can commit. There is no written rule, no matter what you read.

  
  

By addressing these factors, you create a roadmap that guides your preparation and builds confidence.

Programme planning the great whiteboard

Key components of a training schedule

A comprehensive training schedule includes several key components to ensure balanced development:

1. Cardiovascular Training

Endurance is the core for most adventures. Incorporate activities like running, cycling, swimming, or brisk walking or rucking. Aim for at least 3 sessions per week, gradually increasing duration and/or intensity.

2. Strength Training

Building muscle strength supports your structure and improves overall performance. Focus on compound movements to lose the fluff and train the core directly. Two sessions per week are a good starting point.

3. Power

Use this within strength sessions. Ballistic movements are great for joint health and agility. Think jumping, landing, and hopping from high to low. You might also include Olympic lifts if competent. Hill efforts can also be included here.

4. Skill Practice

If your adventure involves specific skills like navigation, climbing, or paddling, swimming, or using poles, allocate time to practice these regularly.

5. Rest and Recovery

Rest days are essential for muscle repair and mental rejuvenation. Train to create a stimulus and rest for the adaptation. Schedule at least one full rest day per week learn to be aware of your body.

6. Nutrition and Hydration

While not a workout, planning your diet and hydration strategy supports your training and adventure performance. Practice fuelling during long outings is vital for gut preparation.

75km Ultra marathon

How to write up a training schedule?

Writing up a training schedule might seem overwhelming, but breaking it down into manageable steps makes it easier. Here’s a simple guide:

Step 1: Define Your Goal and Timeline

Identify the date of your adventure and work backward. For example, if your trip is in 12 weeks, your schedule should progressively build fitness over that period.

Step 2: Assess Your Current Fitness Level

Be brutally honest about your starting point. This helps in setting up the rest of the training.

Step 3: Choose Your Training Days

Decide how many days per week you can dedicate to training. Consistency is more important than intensity. Show up.

Step 4: Plan Your Weekly Workouts

Create a weekly template that suits your lifestyle and responsibilities that includes:

• Cardiovascular sessions (e.g., Monday, Thursday, Saturday)

• Strength training (e.g., Tuesday, Friday)

• Flexibility and mobility (e.g., Wednesday, Sunday)

• Rest days (e.g., Sunday or as needed)

  
  

Step 5: Gradually Increase Intensity and Volume

Start with manageable durations and intensities, then increase durations by no more than 10% each week. This is a guide that gives steady progress.

Step 6: Include Skill Practice

Add specific skill sessions relevant to your adventure, such as map reading or technical climbing drills.

Step 7: Track Your Progress

Use a journal or app to record workouts, feelings, and improvements. Adjust the schedule if necessary.

Step 8: Prepare for the Unexpected

Include flexibility, life can show up; this is where mindset comes in.

By following these steps, you can create a personalised and effective training schedule.

Sample weekly training schedule template

Here is a sample weekly training schedule to inspire your own plan. This example assumes a moderate fitness level and a 12-week preparation period.

| Monday | Cardiovascular (running/cycling) 30-60 minutes, easy pace

| Tuesday | Strength training (full body) 45 minutes, moderate weights

| Wednesday | Rest

| Thursday | Cardiovascular (interval/threshold training) 30-45 minutes, high intensity

| Friday | Strength training (full body) 45 minutes

| Saturday | Long endurance session (hiking) 60-90 minutes, steady pace

| Sunday | Rest or active recovery (walking) 30 minutes, light effort

This schedule can be adjusted based on your specific adventure and fitness level. For a more detailed and personalised plan, consider using a training schedule tailored to your needs.

Tips for staying motivated and consistent

Sticking to a training schedule can be challenging. Here are some practical tips to help you stay on track:

• Set small, achievable goals: Celebrate weekly milestones to maintain motivation.

• Find a training partner or community: Exercising with someone else increases accountability.

• Use technology: Apps and fitness trackers can provide feedback and encouragement. Don't obsess.

• Visualise your adventure: Remind yourself why you are training. Get excited.

• Prepare your gear in advance: Having your equipment ready reduces excuses.

• Listen to your body: Rest if you feel pain or excessive fatigue.

  
  

By incorporating these strategies, you can maintain enthusiasm and make your training enjoyable.

Preparing for the BIG DAY

As your adventure approaches, taper your training to allow your body to recover and peak on the day. Reduce the volume but maintain some intensity to keep your fitness and trust.

Also, finalise your gear, nutrition plan, and logistics. Practice packing and simulate conditions you expect to face.

Remember, the goal of your training schedule is to prepare you physically and mentally for the adventure ahead. With a solid plan and commitment, you will be ready to embrace the challenge and create lasting memories.

Creating a training schedule and planning strategy is a powerful step toward a successful adventure. Use the guidelines and examples provided here to build your plan, and consider exploring one of the pathways I provide for additional support. Your next adventure awaits!