Week 9: Stair Chase

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

Week 10: Coastal Circuit

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

The above plan is the official Coastrek training plan. Due to the knee injury and recovery, I have continued to follow my own plan, to ensure my dodgy knee recovers in time for Coastrek.

I’m happy to say that it looks like this knee blow-out is now ok. During the past week, I walked 10k three times and 20k once. The knee held up well.

Just a reminder that Coastrek Melbourne, is a fundraiser for the Fred Hollows foundation.

From the website: “We see a world in which no person is needlessly blind and Indigenous Australians exercise their right to good health”

If anyone would like to donate to our team just go to my page here with all donations being tax deductible in Australia. Thank you very very much in advance. Any donations are much appreciated by me and by the Fred Hollows Foundation