Training for Coastrek

When you sign up for Coastrek, you get access to our 12-Week Training Program to ensure you’re perfectly prepared for event day! This program includes the workouts, distances and styles of training you should complete each week and is delivered to your inbox weekly so you have more time to spend out on the trail!

If you’d like a little more support, check out Luvmyhike, our 12-week, app-based training program. This program includes weekly workouts via the Luvmyhike app geared towards your individual adventure goal, motivation to your inbox, top tips on adventure, how-to videos, expert guides and inspirational stories.

If you’re Adelaide based and looking for a more personal touch, come along to our Trek Training sessions. Here you can meet an inspiring group of like-minded women and get a great workout in nature. 

As a Coastrekker you also get access to a number of our Training Partner discounts and deals so be sure to check them out in your Virtual Goodie Bag in the Preparation area. 

 

 

Week 1: Summits and Interval Training

Include this week:
  • 1 x 12km Walk (60km Coastrekkers 1 x 15km walk)
  • 1 x Interval Training (around 30 mins each see video) pick from stairs, hills, bike, soft sand or high intensity interval training in a gym
  • 1 x Trek Training (2-3hrs each with a 3-8kg pack)
  • 2 x Relaxation & Injury prevention (Stretch/yoga/cross training session)

 Download your 'workout of the week' here

 

Week 2: The Big 5 Challenge

Include this week:
  • 1 x Light Walk (aim for minimum of 6kms brisk walking)
  • 1 x Interval Training (see workout of the week)
  • 1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch, yoga, swimming

 Download your 'workout of the week' here

Week 3: Stair Climb

Include this week:
  • 1 x 15km Walk (60km Coastrek teams 1 x 20km walk)
  • 1 x Interval Training (30 mins see workout of the week)
  • 1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch, yoga, swimming

 Download your 'workout of the week' here

Week 4: Soft Sand 

Include this week:
  • 1 x Light Walk (aim for minimum of 6kms brisk walking)
  • 1 x Interval Training (30 mins see workout of the week)
  • 1 x Trek Training (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch, yoga, swimming

 Download your 'workout of the week'

Week 5: Trek Training & Mental Toughness

Include this week
  • 1 x 17km walk (60km Coastrek teams - 1 x 27km walk)
  • 1 x Interval Training (30 mins) Pick from stairs, hills, bike, soft sand or high intensity interval training in a gym
  • 1 x Trek Training (2-3hrs with a 3-8kg pack, see workout of the week)
  • 2 x Relaxation & Injury prevention: Stretch, yoga, swimming

 Download your 'workout of the week'

Week 6: Stretch & Recovery

Include this week
  • 1 x Light Walk (aim for minimum of 6kms brisk walking)
  • 1 x Interval Training (30 mins) Pick from stairs, hills, bike, soft sand or high intensity interval training in a gym
  • 1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch – see this week’s video; swim or yoga

 Download your 'workout of the week'

Week 7: Stairs

Include this week
  • 1 x 20km Walk (For 60k Coastrek teams, 1x 32km Walk)
  • 1 x Interval Training (30 mins) see workout of the week
  • 1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch, yoga, swimming

 Download your 'workout of the week'

Week 8: Stair Gym 

Include this week
  • 1 x Light Walk (aim for minimum of 6kms brisk walking)
  • 1 x Interval Training (30 mins) see workout of the week
  • 1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch, yoga, swimming

 Download your 'workout of the week'

Week 9: Stair Chase 

Include this week
  • 1 x 22km walk  (60km Coastrek teams 1 x 40km walk )
  • 1 x Interval Training (30 mins) see workout of the week
  • 1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch, yoga, swimming

 Download your 'workout of the week'

Week 10: Coastal Circuit 

Include this week
  • 1 x Light Walk (aim for minimum of 6kms brisk walking)
  • 1 x Interval Training (30 mins) see workout of the week
  • 1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch, yoga, swimming

 Download your 'workout of the week'

Week 11: Stretch & Recovery

Include this week
  • 1 x 12km walk (60km coastrek teams 1 x 20km walk) 
  • 1 x Interval Training (30 mins) Pick from stairs, hills, bike, soft sand or high intensity interval training in a gym
  • 1 x Trek Training  (2-3hrs with a 3-8kg pack) long walk, speedy pace, incorporating as many hills/stairs and undulating terrain as you can
  • 2 x Relaxation & Injury prevention: Stretch – see this week’s video; swim or yoga

 Download your 'workout of the week'

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