Training guide

Preparation

• Make sure that you work out regularly for the Oxfam Trailwalker Korea. As you get yourself ready, practice walking for 8 or 9 hours straight or walking at night.
• Be sure to keep healthy diet, drink plenty of water and electrolyte sport drinks and get enough of sleep.
• Meet with your team members and prepare necessary items for the big day.

Putting on comfortable shoes (Trekking shoes / Hiking boots)

• You must get used to your shoes. It is important to pick the most well-fitted shoes and do continuous training in them.

Understanding strengths and weaknesses of each other

• As Oxfam Trailwalker is a team-based project, it is very important for team members to train together.
• Design exercise plans under consideration of physical condition of all the members and prepare for Trailwalker systematically.
• While training and preparing together, you will not only get close to each other, but also learn how to encourage others.

Fully aware of the course

• It would be best if you could train on some part of the course in advance. Even if you can’t, it is necessary to fully understand the course and do the training based on the knowledge of the course.
• As the course includes gentle slopes as well as steep slopes in Jiri Mountain, it is important to study the difficulty levels of the course in advance. In particular, Jiri Mountain courses, such as Seongsamjae, Nogodan and Saseongam, require prior understanding and preliminary training.

Designing Exercise Plans

The following table provides sample schedules for training from previous participants of Oxfam Trailwalker. Try designing your own plans.

훈련계획 짜기

WEEK	MON	TUE	WED	THU	FRI	SAT	SUN
1		EASY WALK 4~6km			CARDIO		EASY WALK 8km
2		EASY WALK 4~6km			CARDIO		MEDIUM WALK 8km
3		CARDIO	EASY WALK 4~6km	CARDIO			MEDIUM WALK 12km
4		EASY WALK 4~6km		HILL WALK 6~8km			MEDIUM WALK 15km
5		EASY WALK 6~8km	CARDIO		CARDIO		MEDIUM WALK 20km
6		EASY WALK 6~8km		HILL WALK 6~8km			MEDIUM WALK 25km
7		EASY WALK 6~8km	CARDIO	CARDIO		TEAM WALK 20km~25km	TEAM WALK 20km~25km
8		EASY WALK 4~6km		HILL WALK 8~10km	CARDIO		LONG WALK 25km~30km
9		EASY WALK 6~8km		CARDIO		TEAM WALK 20km~25km	TEAM WALK 20km~25km
10		EASY WALK 6~8km		CARDIO	TEAM NIGHT WALK 8km~10km		LONG WALK 30km~35km
11		EASY WALK 6~8km		CARDIO	TEAM NIGHT WALK 8km~10km		LONG WALK 40km~50km
12		EASY WALK 6~8km		CARDIO			TEAM WALK 40km~50km
13		EASY WALK 6~8km		HILL WALK 8~10km			MEDIUM WALK 12km
14		EASY WALK 6~8km		HILL WALK 8~10km			EASY WALK 8km
15		EASY WALK 4~6km			EVENT WEEK