[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-394180-105":59,"doc-detail-394180-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","100k-walking-plan-16-week-training-plan","100K Walking Plan - 16-Week Training Plan","","A sixteen-week training plan by Claire Maxted designed to help first-time ultra-walkers and hikers/joggers complete a 100k Threshold Trail Series event. The program is structured into four-week blocks with planned recovery weeks to gradually build strength, fitness, and endurance for race day. It outlines when to start for specific races and provides key guidance for different training session types, including regular, brisk, hilly, long, active recovery, and strength fun exercises.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/100k-walking-plan-16-week-training-plan/394180/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/100k-walking-plan-16-week-training-plan/394180.png","ImageObject",300,407,{"name":92,"@type":93},"Cart","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-05","2026-09-26",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",11,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What is the 100K Walking Plan designed for?","Question",{"text":113,"@type":114},"It supports first timers and joyful ultra walkers, hikers, or joggers aiming to finish a 100k event. The plan builds the fitness needed to complete the challenge steadily and enjoy it.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How is the plan structured across the sixteen weeks?",{"text":118,"@type":114},"The sixteen-week plan is divided into four-week blocks. Every fourth week includes an easier recovery week with reduced intensity and time on your feet.",{"name":120,"@type":111,"acceptedAnswer":121},"What guidance does the plan give for different training session types?",{"text":122,"@type":114},"It defines rest, active recovery, regular walking pace, brisk walk bursts, hilly walking for ascent/descent preparation, long walks for time-on-feet and testing kit/food, and mix-it-up sessions to stay fresh. It also includes strength fun sessions to help prevent injury.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},394180,1790662526,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":52,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},18829141979164,"https://eur-avatar.wpscdn.com/davatar_6f874abed73319feea01a86fa6f0fab8","TRAINING PLAN  \n100K WALKING PLAN  \nBY CLAIRE MAXTED  \n| WELCOME ABOARD! | |\n| --- | --- |\n| Whether you’re an experienced ultra-walker or a complete first-time, I hope you find this plan useful when preparing to take on a Threshold Trail Series event this summer.\u003Cbr>About this Plan\u003Cbr>This plan is for first timers and the joyful ultra walk/hiker/jogger aiming to complete a 100k event. Use this plan to get fit enough to complete and enjoy a 100k ultra challenge at a nice, steady pace. The more walking you can do as part of your everyday life the easier you’ll find this preparation. Can walking be part of your commute, time with the kids, would the dog enjoy a longer romp or can you run errands on foot or by bike?\u003Cbr>This sixteen-week plan is broken down into four-week blocks, which are designed to help you build your strength, fitness, and endurance gradually towards race day. Every fourth week you will have an easier week where the intensity and time on your feet drops right down; this recovery time is very important in recharging your batteries to build up stronger in the following weeks.\u003Cbr>At the end of the plan, you’ll find a list of Strength Fun exercises that will help you build core muscles to succeed on race day.\u003Cbr>When do I start training?\u003Cbr>If you are taking part in Race to the King, your first week of training begins on Monday the 26 th of February. If you are taking part in Race to the Stones, your first week of training begins on Monday the 25 th of March.\u003Cbr>\u003Cbr>Meet the Trainer\u003Cbr>I’m Claire Maxted, from the Wild Ginger Trail & Ultra Running YouTube channel. I started life as a keen walker with a phobia of running from the bleep test and house cross-country at school.\u003Cbr>Keen to do a triathlon one day, i encouraged myself to start jogging, very slowly, for a few minutes each time until I could run 20 mins nonstop, then 5k, 10k, half marathons and beyond.\u003Cbr>I co-founded Trail Running magazine after working on Trail, the hiking magazine, and am now a qualified personal trainer with many ultra jogs/walks under my belt. My book, The Ultimate Trail Running Handbook, has all the training and nutrition advice, skills, gear and motivation you need to become a fit and confident trail runner.\u003Cbr>\u003Cbr>The Ultimate Trail Handbook\u003Cbr>\u003Cbr>My YouTube Channel\u003Cbr>|  |\n\n\n| BLOCK 1\u003Cbr>LAYING THE FOUNDATIONS | |\n| --- | --- |\n| It’s important to build gradually towards your 100km walk-don’t be tempted to immediately head out the door and spend 5 hours in the hills! Start conservatively and you’ll find your strength and fitness will follow. |  |\n| Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 REST 30 MIN REGULAR WALK – LAST 1 MIN BRISK WALK 30 MIN STRENGTH FUN\u003Cbr>30 MIN REGULAR WALK 30 MIN HILLY WALK REST OR ACTIVE\u003Cbr>RECOVERY 30-60 MIN REGULAR WALK OR MIX IT UP 2 HOUR LONG WALK 2 REST 40 MIN REGULAR WALK – LAST 2 MIN BRISK WALK 30 MIN STRENGTH FUN\u003Cbr>30 MIN REGULAR WALK 30 MIN HILLY WALK REST OR ACTIVE\u003Cbr>RECOVERY 30-60 MIN REGULAR WALK OR MIX IT UP 2.5 HOUR LONG WALK 3 REST 50 MIN REGULAR WALK – LAST 3 MIN BRISK WALK 30 MIN STRENGTH FUN\u003Cbr>30 MIN REGULAR WALK 30 MIN HILLY WALK REST OR ACTIVE\u003Cbr>RECOVERY 30-60 MIN REGULAR WALK OR MIX IT UP 3 HOUR LONG, HILLY WALK – BRISK WALK UP THE HILLS 4 REST 30 MIN\u003Cbr>REGULAR WALK – LAST 1 MIN BRISK WALK 30 MIN STRENGTH FUN\u003Cbr>30 MIN REGULAR WALK 30 MIN HILLY WALK REST OR ACTIVE\u003Cbr>RECOVERY 30-60 MIN REGULAR WALK OR MIX IT UP 2 HOUR LONG WALK |  |\n| KEY TO TRAINING SESSIONS Intensity Low \u003Cbr>Moderate  Rest It’s great to know that resting is an essential part of training to that your muscles can repair and strengthen. You can still do easy walking on these days if you have errands etc. but make sure it’s really easy. Active Recovery Gently muscular movement like easy walking and cycling (like for errands, to work, at lunch, with the kids etc), gardening, house chores, stretching and yoga (you could do the last two in front of the TV) . Regular Walk A walk at your regular, ev","cbCaigpKnnxZfe5Y","https://ap.wps.com/l/cbCaigpKnnxZfe5Y","pdf",1729660,"English","# Welcome aboard!\n## About this plan\n## When do I start training?\n## Meet the trainer\n# Block 1 - Laying the foundations\n## Key to training sessions\n# Block 2 - Building out your base","[{\"question\":\"What is the 100K Walking Plan designed for?\",\"answer\":\"It supports first timers and joyful ultra walkers, hikers, or joggers aiming to finish a 100k event. The plan builds the fitness needed to complete the challenge steadily and enjoy it.\"},{\"question\":\"How is the plan structured across the sixteen weeks?\",\"answer\":\"The sixteen-week plan is divided into four-week blocks. Every fourth week includes an easier recovery week with reduced intensity and time on your feet.\"},{\"question\":\"What guidance does the plan give for different training session types?\",\"answer\":\"It defines rest, active recovery, regular walking pace, brisk walk bursts, hilly walking for ascent/descent preparation, long walks for time-on-feet and testing kit/food, and mix-it-up sessions to stay fresh. It also includes strength fun sessions to help prevent injury.\"}]","100K Walking Plan - 16-Week Training Plan | PDF",1790399763,25]