Physical Preparation
| This advice is based on Charlie Lynn’s personal experience in preparing himself for endurance events over the years. Charlie represented the Australian Army in marathon running and was placed second in the NSW 100 kilometre ultra-marathon championship with a time of 8 hours 26 minutes in 1986. In 1987 he held the NSW ultra-marathon record with a distance of 213 kilometres in 24 hours. Charlie had a few obstacles to overcome - he had a life-threatening operation on his lungs when he was 5 and was a chronic asthmatic until he was 20. He was told he would never be able to do sustained physical work. This motivated him to slowly build up his endurance through jogging. Over the past 19 years Charlie has trekked Kokoda 58 times by day and by night - in both the ‘wet’ and ‘dry’ seasons and from both directions. Charlie believes the most important factor in preparing yourself for Kokoda will be your attitude towards your physical fitness goal - and the three most important personal qualities you must have are common sense, commitment and discipline. |
Common Sense
Many people argue that common sense is not that common anymore. Our daily diet of news via radio, television and newspapers support this argument. Fortunately those who choose to trek Kokoda to learn about the wartime history of the campaign seem to have more than their share of common sense.
Common sense dictates that we be realistic in our self-assessment of our current physical condition. What has been my exercise regime over the past year? Have I been eating a sensible diet? Smoker or non-smoker? Alcohol consumption? Am I overweight? What is my resting heart rate? When did I last have a full medical check-up? Could I jog 10 kilometers in one hour tomorrow morning – and again each day for the next five days?
You don’t have to go to a doctor to find the answers to these questions. All you need to do is use your common sense.
If you are not in excellent physical shape then common sense dictates that you seek assistance to complete your self-assessment. Visit a nutritionist to discuss you body’s energy needs to sustain an endurance based training program. Visit your doctor to get a thorough medical assessment before you start. Visit a physiotherapist to learn the proper technique for stretching your muscles. Visit a health professional to assess your strength, flexibility and endurance capacity.
Commitment
If you are dinkum about trekking Kokoda – particularly over the wartime route – you must commit to a training program that suits your lifestyle – not be involved in a cut-and-paste program from a blog!
The difference between commitment and involvement in an excercise program can be compared to a bacon and egg breakfast - in this example the hen was involved – but the pig was committed!
So the first thing you have to do is yell ‘OINK!’ as soon as you wake up every morning from now until you arrive in Papua New Guinea.
Discipline
There are many definitions and iterpretations of discipline.
Charlie believes a more appropriate word is 'routine' - but you have to mix it with 'commitment'!
Routine is what we do, almost automatically, on a daily basis - wake up in the morning, have a scratch (check the blackberry!), shower, say g'day to the spouse and kids, dress, breakfast, commute to work, coffee, work, lunch, work, coffee, communte home, say g'day to the spouse, play with the kids, watch TV, check the email, go to bed.
Discipline is adding a daily training session (walk, jog, run, cycle) for at least an hour between wake-up and your shower on a 'no excuses' basis! The program below is a guide that will get you over the Kokoda Trail in good shape. You can use it as a basis to develop your own program - but once you have worked out your training schedule you must discipline yourself to stick to it each day
- no excuses - and after awhile it will become part of your daily routing.
Understanding
When training for 100 kilometre ultra-marathons Charlie used the ‘LSD’ principle (long slow distance) and committed to four 36 kilometre jogs every week for six months, one short 15 km to finish the week off, then a day off for rest. A routine of light stretching exercises for the calves, quads, glutes and hips at the end of each run was included together with three sets of 50 situps to strengthen the abs.
The ‘long, slow, distance’ principal was recommended because it allowed the body to develop endurance without placing the major muscle groups and joints under stress. It takes about three months for a person who is already physically fit to develop this endurance base. By this stage you have improved your aerobic (heart and lung) capacity to the point where you can focus your training on your specific goal. If it is a short or middle distance race for example you would work on developing your anerobic (without oxygen) capacity through various techniques such as interval training. A serious competitor would engage a professional coach to guide them through this process.
You do not need anerobic training for Kokoda but you will need to refine your training program to include hills and begin to carry a lightweight backpack during two or three of your sessions each week. If you are not an experienced bushwalker I would recommend a 5 kilogram pack and then increase the weight by 10 per cent each week.
You should also use this formula with your distance goals each week. If you are walking/jogging/trekking 60 kilometres over five training sessions then increase your distance by 10 percent or six kilometres the next week.
Charlie didn’t copy this routine out of a book – he developed it from his own understanding of the reading he had done and the discussions he had with other ultra-runners. He then adapted it to what suited his circumstances at the time and then made a ‘no excuses’ commitment to the program to toughen his mental attitude– rain, hail or shine!
The following training program for Kokoda is a guide only. Please use it as a template to plan your own training program that suits your personal daily circumstances.
If you are currently unfit (i.e. unable to jog for 10 kilometres within an hour five times this week) then you need to build up your endurance. Before you do this you need to consult your doctor, tell him/her what you plan to do (i.e. trek Kokoda) then ask them for a thorough medical check-up.
Note: You should begin and end each training session with a series of light stretching exercises for legs, hips, lower back and abdomen. If you are not familiar with these exercises you should consult with a physiotherapist or a qualified personal trainer to ensure you develop the correct technique for each one.
The following 20 week program will assist you to develop endurance ( providing you commit to it - but if you don't have the time to allocate to the schedule then increase the intensity of your workout):
Week 1: Goal 45 Kilometres
| Monday | Rest | |
| Tuesday | 5 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Wednesday | 5 kilometre walk | |
| Thursday | 10 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Friday | 5 kilometre walk | |
| Saturday | 10 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Sunday | 10 kilometre walk | 3 sets of 10 situps and 10 pushups |
Week 2: Goal 50 kilometres
| Monday | Rest | |
| Tuesday | 5.5 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Wednesday | 5.5 kilometre walk | |
| Thursday | 11 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Friday | 5.5 kilometre walk | |
| Saturday | 11 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Sunday | 10 kilometre walk | 3 sets of 10 situps and 10 pushups |
Week 3: Goal 55 kilometres
| Monday | Rest | |
| Tuesday | 10 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Wednesday | 5 kilometre walk | |
| Thursday | 12 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Friday | 6 kilometre walk | |
| Saturday | 10 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Sunday | 12 kilometre walk | 3 sets of 10 situps and 10 pushups |
Week 4: Goal 60 kilometres
| Monday | Rest | |
| Tuesday | 12 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Wednesday | 7 kilometre walk | |
| Thursday | 13 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Friday | 7 kilometre walk | |
| Saturday | 11 kilometre walk | 3 sets of 10 situps and 10 pushups |
| Sunday | 10 kilometre walk | 3 sets of 10 situps and 10 pushups |
Week 5: Goal 65 kilometres
| Monday | Rest | |
| Tuesday | 8 kilometre walk 2 kilometre jog |
4 sets of 10 situps and 2 sets of 10 pushups |
| Wednesday | 7 kilometre walk | |
| Thursday | 10 kilometre walk 5 kilometre jog |
4 sets of 10 situps and 2 sets of 10 pushups |
| Friday | 7 kilometre walk | |
| Saturday | 10 kilometre walk 5 kilometre jog |
4 sets of 10 situps and 2 sets of 10 pushups |
| Sunday | 11 kilometre walk | 4 sets of 10 situps and 2 sets of 10 pushups |
Week 6: Goal 70 kilometres
| Monday | Rest | |
| Tuesday | 10 kilometre walk | 4 sets of 10 situps and 2 sets of 10 pushups |
| Wednesday | 7 kilometre walk 5 kilometre jog |
|
| Thursday | 10 kilometre walk | 4 sets of 10 situps and 2 sets of 10 pushups |
| Friday | 7 kilometre walk 5 kilometre jog |
|
| Saturday | 6 kilometre walk 5 kilometre jog |
4 sets of 10 situps and 2 sets of 10 pushups |
| Sunday | 15 kilometre walk | 4 sets of 10 situps and 2 sets of 10 pushups |
Week 7: Goal 75 kilometres
| Monday | Rest | |
| Tuesday | 10 kilometre walk | 5 sets of 10 situps and 3 sets of 10 pushups |
| Wednesday | 7 kilometre walk 5 kilometre jog |
|
| Thursday | 10 kilometre walk | 5 sets of 10 situps and 3 sets of 10 pushups |
| Friday | 7 kilometre walk 5 kilometre jog |
|
| Saturday | 6 kilometre walk 5 kilometre jog |
5 sets of 10 situps and 3 sets of 10 pushups |
| Sunday | 20 kilometre walk | 5 sets of 10 situps and 3 sets of 10 pushups |
Week 8: Goal 80 kilometres
| Monday | Rest | |
| Tuesday | 5 kilometre walk |
5 sets of 10 situps and 3 sets of 10 pushups |
| Wednesday | 15 kilometre walk | |
| Thursday | 5 kilometre walk 5 kilometre jog |
5 sets of 10 situps and 3 sets of 10 pushups |
| Friday | 10 kilometre walk 5 kilometre jog |
|
| Saturday | 10 kilometre walk | 5 sets of 10 situps and 3 sets of 10 pushups |
| Sunday | 15 kilometre walk 5 kilometre jog |
5 sets of 10 situps and 3 sets of 10 pushups |
Week 9: Goal 85 kilometres
| Monday | Rest | |
| Tuesday | 5 kilometre walk 5 kilometre jog |
6 sets of 10 situps and 4 sets of 10 pushups |
| Wednesday | 15 kilometre walk | |
| Thursday | 5 kilometre walk 5 kilometre jog |
6 sets of 10 situps and 4 sets of 10 pushups |
| Friday | 10 kilometre walk 5 kilometre jog |
|
| Saturday | 15 kilometre walk | 6 sets of 10 situps and 4 sets of 10 pushups |
| Sunday | 15 kilometre walk 5 kilometre jog |
6 sets of 10 situps and 4 sets of 10 pushups |
Week 10: Goal 90 kilometres
| Monday | Rest | |
| Tuesday | 4 kilometre walk 6 kilometre jog |
6 sets of 10 situps and 4 sets of 10 pushups |
| Wednesday | 15 kilometre walk | |
| Thursday | 4 kilometre walk 6 kilometre jog |
6 sets of 10 situps and 4 sets of 10 pushups |
| Friday | 15 kilometre walk | |
| Saturday | 10 kilometre walk 5 kilometre jog |
6 sets of 10 situps and 4 sets of 10 pushups |
| Sunday | 15 kilometre walk 10 kilometre jog |
6 sets of 10 situps and 4 sets of 10 pushups |
Week 11: Goal 95 kilometres
| Monday | Rest | |
| Tuesday | 4 kilometre walk 6 kilometre jog |
7 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 15 kilometre walk | |
| Thursday | 4 kilometre walk 6 kilometre jog |
7 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk |
|
| Saturday | 10 kilometre walk 5 kilometre jog |
7 sets of 10 situps and 5 sets of 10 pushups |
| Sunday | 15 kilometre walk 5 kilometre jog |
7 sets of 10 situps and 5 sets of 10 pushups |
Week 12: Goal 100 kilometres
| Monday | Rest | |
| Tuesday | 4 kilometre walk 6 kilometre jog |
7 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 15 kilometre walk | |
| Thursday | 4 kilometre walk 6 kilometre jog |
7 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk 5 kilometre jog |
|
| Saturday | 10 kilometre walk 10 kilometre jog |
7 sets of 10 situps and 5 sets of 10 pushups |
| Sunday | 20 kilometre walk 10 kilometre jog |
7 sets of 10 situps and 5 sets of 10 pushups |
By this stage of your program your will have developed a good aerobic base and your major muscle groups will be conditioned for the final phase of your training.
Week 13: Goal 75 kilometres plus two 1-hour treks with 5 kilogram weight
| Monday | Rest | |
| Tuesday | 5 kilometre walk over hills 10 kilometre jog |
8 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 60 minute trek over hills | Carry 5 kilogram weight in your daypack |
| Thursday | 5 kilometre walk over hills 10 kilometre jog |
8 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk over hills 5 kilometre jog |
8 sets of 10 situps and 5 sets of 10 pushups |
| Saturday | 60 minute trek over hills | Carry 5 kilogram weight in your daypack |
| Sunday | 20 kilometre walk over hills 10 kilometre jog |
8 sets of 10 situps and 5 sets of 10 pushups |
Week 14: Goal 75 kilometres plus three 1-hour treks with 5.5 kilogram weight
| Monday | Rest | |
| Tuesday | 5 kilometre walk over hills 10 kilometre jog |
8 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 2 hour trek over hills | Carry 5.5 kilogram weight in your daypack |
| Thursday | 5 kilometre walk over hills 10 kilometre jog |
8 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk over hills 5 kilometre jog |
8 sets of 10 situps and 5 sets of 10 pushups |
| Saturday | 2 hour trek over hills | Carry 5.5 kilogram weight in your daypack |
| Sunday | 20 kilometre walk over hills 10 kilometre jog |
8 sets of 10 situps and 5 sets of 10 pushups |
Week 15: Goal 75 kilometres plus two 2-hour treks with 6 kilogram weight
| Monday | Rest | |
| Tuesday | 5 kilometre walk over hills 10 kilometre jog |
9 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 2-hour trek over hills | Carry 6 kilogram weight in your daypack |
| Thursday | 5 kilometre walk over hills 10 kilometre jog |
9 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk over hills 5 kilometre jog |
9 sets of 10 situps and 5 sets of 10 pushups |
| Saturday | 2- hour trek over hills | Carry 6 kilogram weight in your daypack |
| Sunday |
20 kilometre walk over hills 10 kilometre jog |
9 sets of 10 situps and 5 sets of 10 pushups |
Week 16: Goal 75 kilometres plus three treks with 6.5 kilogram weight
| Monday | Rest | |
| Tuesday | 5 kilometre walk over hills 10 kilometre jog |
9 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 2-hour trek over hills | Carry 6.5 kilogram weight in your daypack |
| Thursday | 5 kilometre walk over hills 10 kilometre jog |
9 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk over hills 5 kilometre jog |
9 sets of 10 situps and 5 sets of 10 pushups |
| Saturday |
2-hour trek over hills |
Carry 6.5 kilogram weight in your daypack |
| Sunday | 30 kilometre walk over hills | Carry 6.5 kilogram weight in your daypack 9 sets of 10 situps and 5 sets of 10 pushups |
Week 17: Goal 75 kilometres plus three treks with 7 kilogram weight
| Monday | Rest | |
| Tuesday | 5 kilometre walk over hills 10 kilometre jog |
10 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 2-hour trek over hills | Carry 7 kilogram weight in your daypack |
| Thursday | 5 kilometre walk over hills 10 kilometre jog |
10 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk over hills 5 kilometre jog |
10 sets of 10 situps and 5 sets of 10 pushups |
| Saturday | 2-hour trek over hills | Carry 7 kilogram weight in your daypack |
| Sunday |
30 kilometre trek over hills |
Carry 7 kilogram weight in your daypack 10 sets of 10 situps and 5 sets of 10 pushups |
Week 18: Goal 75 kilometres plus three treks with 8 kilogram weight
| Monday | Rest | |
| Tuesday | 5 kilometre walk over hills 10 kilometre jog |
10 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 2-hour trek over hills | Carry 8 kilogram weight in your daypack |
| Thursday | 5 kilometre walk over hills 10 kilometre jog |
10 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk over hills 5 kilometre jog |
10 sets of 10 situps and 5 sets of 10 pushups |
| Saturday | 2-hour trek over hills | Carry 8 kilogram weight in your daypack |
| Sunday |
30 kilometre trek over hills |
Carry 8 kilogram weight in your daypack 10 sets of 10 situps and 5 sets of 10 pushups |
Week 19: Goal 75 kilometres plus three treks with 9 kilogram weight
| Monday | Rest | |
| Tuesday | 5 kilometre walk over hills 10 kilometre jog |
11 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 2-hour trek over hills | Carry 9 kilogram weight in your daypack |
| Thursday | 5 kilometre walk over hills 10 kilometre jog |
11 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk over hills 5 kilometre jog |
11 sets of 10 situps and 5 sets of 10 pushups |
| Saturday | 2-hour trek over hills | Carry 9 kilogram weight in your daypack |
| Sunday |
30 kilometre trek over hills |
Carry 9 kilogram weight in your daypack 11 sets of 10 situps and 5 sets of 10 pushups |
Week 20: Goal 75 kilometres plus three treks with 10 kilogram weight
| Monday | Rest | |
| Tuesday | 5 kilometre walk over hills 10 kilometre jog |
12 sets of 10 situps and 5 sets of 10 pushups |
| Wednesday | 2-hour trek over hills | Carry 10 kilogram weight in your daypack |
| Thursday | 5 kilometre walk over hills 10 kilometre jog |
12 sets of 10 situps and 5 sets of 10 pushups |
| Friday | 10 kilometre walk over hills 5 kilometre jog |
12 sets of 10 situps and 5 sets of 10 pushups |
| Saturday | 2-hour trek over hills | Carry 10 kilogram weight in your daypack |
| Sunday |
30 kilometre trek over hills |
Carry 10 kilogram weight in your daypack 12 sets of 10 situps and 5 sets of 10 pushups |
TRAINING TIPS
HYDRATION BLADDER
Proper hydration is the most important factor in training and trekking. Use a 3-litre Camelback hydration bladder for your training and get into the habit of taking a good swig of water every 15 minutes. Do not wait until you are thirsty before you drink - by then it is too late and you will begin to dehydrate.
If you use an electrolyte replacement (staminade/gatorade) mix it in a seperate 300 ml waterbottle. Be sure to mix it in accordance with the recommended dosage. Don't overdose on it otherwise it will have the opposite effect.
TREKKING POLES
Trekking poles are a must for Kokoda because they provide additional stability over rough and rocky ground which is good insurance against twisted ankles and knees. They are also very good aids on steep ascents and descents.
On steep climbs they take some of the load off your lower body and provide you upper body with a good workout. On the downhill sections they can be extended and used as a brake to take pressure off your knees.
Trekking poles would have prevented more than a couple of evacutations from the trail over the past few years.
BOOTS AND SOCKS
Ensure you train in the boots and socks you will be wearing on your trek.
MALARIA
Some trekkers have an adverse reaction to some of the anti-malarial medication they are prescribed. This can cause severe vomiting which quickly leads to dehydration and, in some cases, emergency evacuation.
It is therefore a good idea to begin your medication at least one week prior to departure for your trek. If you have any problems such as nausea you will then be able to consult your doctor before you depart.