Introduction
This programme is designed to help those who have never trained or are out of practice. It may also provide some additional knowledge or ideas for those of you who are currently training or active.
First you need to consider the event. There is no point training for a sprint, but at the same time you don't need to run any marathons. The events are structured so that the pace required is a steady walk, although the terrain may at times be very uneven, steep and difficult in places.
The qualities required are determination and commitment, but you will also need a level of physical fitness. That is aerobic fitness, or another way to put it is a fit heart and lungs. You will also need to prepare yourselves by eating the correct foods both during the buildup and the actual event itself.
The information that follows is not in any way the best or only way to train: it is a compilation of advice and ideas from both first hand experience and scientific research. You may wish to use all or just parts of it; in any event we wish you every success with your training.

Week 1
At this stage we are assuming that you are doing little or no regular exercise. Those of you who are should incorporate this plan into your existing programme. Remember, don't rush into it because you may end up giving up just as quickly. Start steadily and be consistent in your training. Training on a regular basis will get you comfortably to the finish.
The best thing to do is to try and incorporate exercise into your daily routine with the least amount of inconvenience, for example:
" If possible, walk to work or to the grocery
" Use the stairs instead of elevators
" At lunch time, walk to buy your lunch instead of driving or using the staff canteen
" Walk the dog that little bit further.
Go for a walk before or after work.

All these things will add up to make their own little differences and can be continued throughout your build up. Other things to work on are:
1. Try a run (or a brisk walk for those that don't like running). Aim to be slightly out of breath by the time that you finish. A 20-minute run should be long enough (or a 40 min walk).
2. If you can get to a pool, a swim is an excellent way to have an all over work out. Again, 20-40 mins is long enough at this stage.
3. In this first week you should be aiming to do between 3 and 5 sessions of activity lasting 20 mins (running) or 40 mins (walking). For those with a greater knowledge of training this should be done at a HR of 75-85% max that is 50-75% VO2 max. In other words you should have enough breath to talk, but not enough to sing or whistle.

Week 2
Now you've started to establish a bit of a pattern and are walking any small journeys and making a conscious effort to tackle stairs, you should now be aiming to build a little on the previous week, but avoid exhausting runs that leave you aching for days. Although you may start to discover muscles you forgot you had, stretching after a period of warm-up and at the end of each session may ease this.
Remember:
" Do not bounce into stretches (this could cause muscle injury)
" Do slow controlled static stretches
" Hold stretches for at least 10 seconds
" At no time should stretching be painful.
In this week you should again aim to do 3-5 sessions, but if you felt last week was easy increase the time or intensity of your training. If last week was hard try and repeat it, it should be easier, or are you doing too much too soon?
Some other things you might consider including are step-ups at the bottom of the stairs for approx. 10-20 mins. If this is too easy try two steps at a time, a kitchen chair or similar.

Week 3
This may well be one of the hardest times psychologically; the novelty of training has worn off, but don't give up!
Remember, set yourselves some targets, and vary your routine.
Try swimming, cycling or perhaps a gym, this may involve an induction, but if you like this form of exercise it could prove very useful over the next few weeks. If you do go to the gym, bikes, running machines, steppers and rowing machines are all good for this sort of training.
You should now be doing 4-5 sessions a week. This makes a weekly exercise total of between 1 hr 20 and 3 hr. 20, so it's not too much to ask.

Week 4
You are now fully into your training and need to maintain and improve on what you have already achieved. Keep going with the existing sessions and continue to vary your routine. Try to ensure that at least 1-2 sessions are spent either walking or running; as you need to exercise the same muscles that you'll need for the challenge. Introduce some hill training here, try jogging or walking briskly up inclines, gently at first.

Weeks 5
In the next week or two you should be increasing the strength and endurance in your legs, to familiarise them with the terrain you will encounter. This should be achieved by incorporating a few hills into your daily routine or spending one day a week exclusively hill training. Alternatives to actual hills may include training on stairs, steps or stepping machines.
Act now and plan some hill walking for the whole team over the next couple of weeks. This is an ideal time to try out your new gear and break in new boots. If you can't get out make sure your training includes some longer distances. You should now start to train with backpack to simulate the same weight which you will be carrying on event day.
Gym machines are fine for developing strength and stamina but cannot simulate the load put onto your legs, especially your knees, during a challenge event. Over 85% of participants, who drop out of the event, drop out due to sore knees. Walking in the hills as part of your training will help develop the tolerance of your knees to the rigors of the challenge.
Ensure that your training includes hikes on trails. This will give you the more realistic uneven terrain which you will encounter on challenge weekend.

Week 6
This is the taper, which is a reduction in the training to allow the body to recover and store up reserves for the big event! This week, include 2-3 sessions of about 40 minutes each. Try and train as a team at these late stages to develop the team spirit needed on the event.
Exercise should be reduced this week with perhaps only one or two light 20-30 minute sessions at the beginning of the week, followed by 3-4 days of complete rest and plenty of sleep prior to the event. Remember to read the nutrition advice. By following this and resting in the days before the event you will find you will be ready for the challenge.