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Mighty Hike training plan: In partnership with Northumberland Coast 2021 Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Getting started 2 getting started Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Getting started 10 Top Tips 3 10 Top Tips 1. Find the right shoes 6. Get strong Different shoes work for different people. Make sure you spend time For this challenge you’ll be on your feet for several hours, so building a trying on different styles and find something with good support and grip strong core and having good posture will really help the miles feel easier that suits you. and reduce the likelihood of injury.

2. Train to time 7. Fuel and recover Always thinking about how many miles you are covering can become You need to take care of your body when you’re training to reduce the risk stressful, which is why our training plans are mostly set to time. This of injury and fatigue, so we have included sections with information on means you can focus on building sustainably as the weeks go by. stretching, energy and nutrition to make sure you’re in the best condition you can be.

3. Have a routine 8. Plan your route Work, family and social life means that you might need to rework our Look online for popular hiking trails in your area or ask friends and family if training plans to make them fit around your lifestyle, and that’s ok. they have any recommendations. However you do it, make sure you have Schedule in your training for the days and times you know will give you a plan before you set off, so you can prepare for the distance you’ll be the best opportunity to focus on each session and get the most out of it. covering and won’t spend precious training time figuring out where to go.

4. Set targets 9. Keep it social Starting at the beginning of a training plan can be daunting, so try and One of the best things about walking is that it’s an accessible and break it up into manageable chunks and remember to reward yourself sociable activity. Invite family and friends along on your training walks for reaching personal milestones! to keep you company and to keep you motivated.

5. Don’t just walk 10. Any weather Including cross-training such as cycling, running, swimming and gym The changeable British weather is part of the excitement and challenge work can quickly enhance your fitness, especially if you’re struggling of walking. Check out the kit section for our top tips on making sure to fit in the much longer training walks. you’re prepared and comfortable in all conditions. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Getting started Training Triangle 4 Training Triangle

Keeping it all in balance

The three key factors that go toward being in the best physical condition for your Mighty Hike are training, rest and nutrition. Most of us focus on the training but forget that T we can’t build fitness unless we sleep and eat properly too. As you train make sure you listen to your body and keep the triangle in balance. Read section ‘Energy and Nutrition’ later in this guide for more detail and tips. R n

Training Rest Nutrition Your hikes, conditioning and cross-training is Your body improves and progresses during rest Fuel your training and recovery correctly by designed to progressively overload your muscles. phases, rest days and as you sleep. ensuring you have healthy carbohydrates, protein When they recover from that overload they get and the right micro and macro nutrients in your diet. stronger. Our training plans include a mix of This will give you the energy to train for longer and different effort levels and distances to progressively also allow your body to heal afterwards. build your endurance. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Getting started Choose the right kt 5 CHOOSE the right kit

Kick off your training by finding the right pair of shoes.

Why is this important? What about socks? Wearing the wrong shoes is the key cause of blisters, and 26 miles with Your socks are just as important as your shoes. Look for padded and blisters is not the experience we want you to have. Wearing the correct breathable socks made with wicking material and make sure they go shoes will make sure your feet stay comfortable and will also higher than the top of your boots. play a huge role in preventing injury. Your feet have got to carry you a long way so show them some TLC. Spend time exploring the different brands and styles available – whether Take some fresh socks whenever you go out training and on the Mighty this be lightweight boots, walking trainers or trail trainers – and find a pair Hike, which you can change into when you have a break. Wear your of shoes with good support and grip that suits you. thicker socks at the start and then as your feet start to spread, change into a thinner pair. Going the distance When you walk for more than a couple of hours your feet can swell from Walking poles the heat, so it’s important that they have room to ‘spread’. Remember Using walking poles is completely optional. If you feel that you could use that new shoes need to be worn-in, which is the best motivation to get some extra support, particularly over uneven terrain or on steep ascents out and do some training. or descents, then go to your nearest outdoor shop to seek advice. If you experience joint or muscle pain then your doctor or physiotherapist may advise using them. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Getting started Other essentials 6 other essentials First aid kit Waterproof jacket This only needs to be small, carrying essentials like You can’t rely on the British weather so always be prepared. blister plasters, Vaseline, antihistamine tablets and Look for a light, breathable and fully waterproof jacket with a painkillers, plus any other personal medication you need. hood which will let the sweat out and stop the rain getting in.

Layers Sun cream Wear several layers of wicking fabrics which will keep you Even if it doesn’t look that bright, three hours or more warm in cold weather, and you can remove one by one as outside can increase your risk of skin damage. you heat up.

Water Download full kit list For your Mighty Hike we recommend bringing a bottle or You can download a full kit list from our website: camel pack that can hold two litres of water, and the same macmillan.org.uk/mightyhikeskitlist goes for your training hikes. Download the Refill app on your phone to find free places to fill your water whilst you’re out and about!

Fully charged phone In case of emergencies. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast The training 7

tHE TI RA NING Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast The training Introduction 8 Introduction This training plan, put together by our coaching partners Running With Us is designed to get you to the start line of your Mighty Hike feeling prepared and confident to achieve your goal. 1 2 3 4 Is this the right Why train in What if I miss a Before and after

plan for me? this way? session, pick up a Always include a warm-up and cool-down session for each of the This 15-week plan is suitable for If you keep doing the same thing niggle or get sick? activities in the training plan, and those who are just starting out and over and over again you can’t stretch well using the exercises in No training guide is designed to be those who already hike regularly expect different results, so this plan this guide. and are looking to increase the is designed to give you variety and a tablet of stone. View your Mighty miles. It involves a mix of activities progression. Hike training as a journey (which and exercises to get you in the might not always go to plan!). Feel best physical condition for your free to chop and change the plan challenge. If you ever feel like you’re and shift hike and exercise sessions struggling in the early weeks, you to different days that may work can always swap the longer hikes better for you. with more cross training or repeat a week in the plan if you don’t feel If you miss days through work, ready for the next step just yet. holiday, sickness or injury then don’t play catch up. Step back into the plan where you left off and be patient. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast The training About the hike 9 About the hike

The location The route Northumberland The Northumberland Coast is an The route covers approximately 26 Area of Outstanding Natural Beauty miles starting at Alnwick Castle and Coast Mighty Hike (AONB) and will see you hiking finishing at Bamburgh Castle. Full amongst some of the most stunning details of the start and finish points Distance: coastal scenery in Europe. Pristine can be found on our website. beaches, beautiful villages and miles dramatic historical sights will help How it works 26.5 keep you going throughout the hike. The event is fully supported with a Approximate elevation gain: full buffet lunch stop at half way and Getting prepared regular refuelling stops along the The Northumberland Coast Mighty route with drinks and snacks. Your 966 feet Hike is a predominantly flat route, bags will be transported to the finish with well maintained paths and good line and there are toilet facilities at the underfoot conditions. Despite this 26 start and all the pit-stops. This is a

FINISH miles of hiking is still a demanding challenging event and whilst it is very KEY NORTHUMBERLAND COAST MIGHTY HIKE Belford Bamburgh challenge particularly if the weather is achievable the distance and terrain 25 MIGHTY HIKE ROUTE * poor. should be respected and will require Seahouses 5 MILE MARKER you to train! Lucker LUNCH AT MILE 13

20 PIT STOPS

Chatton ROAD

Chillingham TOWNS & VILLAGES ELEVATION PROFILE NORTHUMBERLAND COAST AONB A1 A697 NORTH SEA Embleton 15 262FT Eglingham HALFWAY Craster 197FT

131FT Powburn Longhoughton 10 66FT Glanton START 0FT Alnwick 5 5 10 15 20 25 Alnmouth

* The map route above is approximate. If any small changes are made due to health and safety reasons these will be communicated in the morning briefing. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast The training Glossary 10 glossary Here you will find a glossary of the terms used in our training plans.

Using the plans Our training plans are structured as follows:

The type of session you’ll be completing today

Easy hike The colour shows the main intensity you’ll work today 30 mins hike at an easy pace This section gives you details of the session’s volume and effort Core training using our Trekking Guide

Stretching using our Trekking Guide

What the main intensities/colours mean:

Fartlek hikes Cross training Hilly hikes Brisk hikes Easy / long hikes Rest

On these days we want you Swimming, running, elliptical These days include specific On these days we ask you to These days include specific Rest is critical to adaptation to include a mix of short and training, rowing etc etc can be efforts up hill to build strength include blocks of effort to raise efforts up hill to build strength and progression, you might be long faster efforts up and down used to give you a great fitness and endurance and get your your heart rate a little. Target an and endurance and get your completing core or stretching hill as you feel during the hike boost. prepared for the route. effort where you could speak prepared for the route. on these days though! using landmarks as targets. only 5-6 words at a time Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast The training Northumberland Coast training plan / 1 11 Northumberland Coast training plan / 1

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

Rest is vital to 40 mins walk to include Where you see a 10 mins steady walking Optional cross training Easy walk 90-100 mins progression and 10 mins brisk effort. pink dot consider + 4 x 5 mins brisk effort (swim, run, bike, cross off road if possible. adaptation. The yellow undertaking the core repeating up and down trainer, rowing) – easy 1 dot is a reminder to exercises in our guide. a 45-60 secs stretch of 30 mins. complete the stretches hill with 90 secs rest + from our guide. 10 mins steady.

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

40 mins walk to include 10 mins steady walking Optional cross training Easy 1 hour 40 - 5 x 4 mins brisk effort, + 3 x 7 mins brisk effort – easy 30 mins. 1 hour 50 mins off road 2 90 secs easy effort repeating up and down if possible. recovery. a 60 secs stretch of hill with 90s rest + 10 mins steady

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

Stretching well the day 45 mins walk to include 10 mins steady walking Notice how you feel Optional cross training Easy 2 hours - 2 hours after your long hikes 5 x 5 mins brisk effort, + 3 x 8 mins brisk effort on your rest days, – easy 30-40 mins. 15 mins off road 3 will help you feel better 90s easy recovery. repeating up and down are there small if possible. as you move through a 60 secs stretch of hill changes you can the week ahead! with 90 secs rest + make to improve your 10 mins steady. recovery?

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

Remember to note 45 mins walk to include 10 mins steady walking Optional cross training Easy 2 hours 30 mins down the positives 5 x 5 mins brisk effort, + 3 x 10 mins brisk – easy 30-40 mins. off road if possible. 4 at the end of each 60 secs easy effort effort repeating up training week. recovery. and down a 60 second stretch of hill with 90 secs rest + 10 mins steady walking Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast The training Northumberland Coast training plan / 2 12 Northumberland Coast training plan / 2

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Rest Easy hike Rest + core Brisk hike Rest Cross training Long hike

Get into a good habit 50-60 mins easy walk 40 mins walk to include Optional cross training Easy 1 hour 45 mins of regular stretching at a conversational 3 x 5 mins brisk effort, – easy 30-40 mins. off road if possible. 5 check out our training effort. 90 secs easy recovery. guide!

Rest Brisk hike Rest + core Hilly hike Rest Cross training Long hike

50-60 mins walk to Check out the training 10 mins steady walking Optional cross training Easy 2 hour 45 mins - include 6 x 5 mins brisk guide for our top tips + 8 x 2-3 mins brisk up – easy 30-40 mins. 3 hours off road. 6 effort, 90 secs easy on getting better sleep and down hill efforts recovery. and recovering well. with easy walk back recovery + 10 mins steady walking.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

50-60 mins walk to Cross training 45-60 30-45 mins hilly Easy 3 hours 15 mins 7 include 3 x 10 mins mins at an easy effort. ‘fartlek’ walk using - 3 hours 30 mins easy brisk effort, 120 secs landmarks. and off road. easy recovery.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

50-70 mins walk to Cross training 45-60 40-50 mins hilly 3 hours 45 mins - 8 include 4 x 8 mins brisk mins at an easy effort. ‘fartlek’ walk using 4 hours mins off road. effort, 90 secs easy landmarks. recovery. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast The training Northumberland Coast training plan / 3 13 Northumberland Coast training plan / 3

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

40 mins ‘out and back’ Cross training 45-60 40-50 mins hilly 4 hours 30-45 mins walk – walk out for 20 mins at an easy effort. ‘fartlek’ walk using walk with the final 75 9 minutes, turn and get landmarks. mins to include 3 x 20 back to the start 2-3 mins brisk effort with mins quicker over an 3 mins easy between undulating route. each.

Rest Brisk hike Rest + core Cross training Rest Easy walk Long hike

This is a slightly lighter 50 mins walk to include Cross training 40 mins 30-40 mins easy walk. 2 hours 15 mins week to allow more 4 x 5 mins brisk effort, at an easy effort. all easy. 10 adaptation to the 90 secs easy recovery training.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

Now we are in our 50 mins ‘out and back’ Cross training 45-60 45-60 mins ‘fartlek’ 23-26km off road walk. peak training weeks walk – walk out for 25 mins at an easy effort. walk using landmarks. work to make sure your mins, turn and get back 11 nutrition and snacking to the start 2-3 mins between meals is quicker. spot on!

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

Look back on all your 60 mins with the final Cross training 45-60 60 mins hilly ‘fartlek’ 27-30km off road walk 12 positives to see how 25 mins at a brisk effort mins at an easy effort. walk using landmarks. aiming to include far you have come! over and undulating 2 x 5km at a brisk effort route. in the final 15km.

Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast The training Northumberland Coast training plan / 4 14 Northumberland Coast training plan / 4

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly positives:

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

Progression walk of 50-60 mins easy 60 mins ‘fartlek’ walk 5 hour easy walk 13 30 mins easy, cross training. using landmarks. allowing breaks for 30 mins brisk. food and rest every 90-105 mins.

Rest Brisk hike Rest + core Cross training Rest Fartlek hike Long hike

In the final two weeks 45 mins walk to include 30-40 mins easy 40 mins ‘fartlek’ walk 90-100 mins easy you will see your 4 x 5 mins brisk effort, cross training. using landmarks. relaxed walk. training cut back a 90 secs easy recovery. 14 little to ensure you are feeling recovered for event day!

Rest Brisk hike Rest + core Easy walk Rest Mighty Hike! Rest

Look back on all your 30-40 mins walk to 15-20 mins easy walk. Northumberland Coast 15 positives to see how include 3 x 5 mins brisk Mighty Hike – far you have come! effort, 90 secs easy Good Luck! recovery.

Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Strong and injury free 15

Bei, diagnosed with colorectal cancer Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Strong and injury free Stretching tips 16 stretc hing tips

Here are some tips for the stretches in this section:

Stretch both legs and repeat 2-3 times if certain muscle groups seem particularly tight.

Hold stretch for 40-45 secs each time and complete them after all forms of exercise.

Never stretch cold muscles.

A good stretching routine will help to restore the muscle balance and allow you to be more flexible.

Consider investing in an ‘MOT’ with a sport physiotherapist or some sports massage which can help manage the build up in tightness that will occur in your training.

A ‘foam roller’ can be used to supplement your stretching on a day to day basis to massage sore muscles. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Strong and injury free Key stretches 17 keye str tchES Glutes Hamstring (origin) Hamstring (belly) Lower back Sit with one leg out straight. Cross the other leg Lay on back. Pull one leg up to chest and hug with Lay on back. Keep one leg on the ground. Raise Lay on back. Bring one leg up to chest and rotate over, keeping knee bent. To feel stretch in backside both arms. Keep one leg straight on floor keeping other leg holding the back of the calf. Bring up to to lower knee to floor using opposite arm as a hug bent knee into chest. Keep back straight. ankle flexed. feel the stretch in the middle of the hamstring. weight. Keep one leg straight and both shoulders on floor. Other arm should be straight out at shoulder level.

Quads Hip flexors Calf (gastrocnemius) Calf (soleus) Grasp the top of the ankle with the same side hand Kneel on one with a 90 degree angle at both knees. Stand with feet shoulder width apart. Take one foot Repeat position of the gastrocnemius stretch but and bring heel to backside. Hips should be pushed Push hips down and forwards until a stretch is felt forward and keep feet parallel. Maintain the arch this time bend back leg to take stretch into lower forward. at the front of the hip. in the forward foot by pressing down with the toes calf above Achilles. to stop foot rolling in. Straighten back leg and feel stretch in top area of the calf Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Strong and injury free Conditioning 18 conditioning Finger crusher Back extension Plank Side plank Get into a sit-up position. Find the natural arch in From a prone position with your toes on the ground Lift your body up with your weight on your elbows Make a right angle with your supporting arm, your your back and place your hands under the arch. and fingers on temples raise your chest off the and toes. Keep a straight line from the neck down feet together and your stomach strong. Rise up, Engage your lower abs and pelvic floor and push ground by engaging your lower back muscles. After through the legs to your ankles, engage all your making sure you squeeze your glutes and push your spine down onto your hands, trying to crush a few secs relaxed back to the ground and repeat core muscles by sucking your belly button up to the your pelvis through. Hold it for 30-60 seconds. your fingers into the ground. Hold this for 45-60 for 45-60 seconds. ceiling. Keep your chest over your elbows. Hold for secs per set. 30-60 secs. The next level: Lift your free arm into the air, keep The next level: Extending your arms out in front of your side really strong, and don’t let your middle sag. The next level: Do small alternate leg lifts, while still you with add a greater lever angle and make this The next level: Add in small alternate leg lifts. If this keeping even pressure on your hands or extending exercise more challenging. is too hard to begin with, you can avoid lower back in to ‘bicycle’ movement in and out with your legs. pain by doing this with your knees on the ground.

Bridge Single leg squat From a sit up position raise your hips up so your Stand on one leg, engage your glute on your body forms a straight line from shoulder to hips standing leg, keep your hips facing forward and to knees. Hold this position for 45-60 secs by aligned with your knee and toe. Send your hips squeezing your glutes and your lower abdominal backwards whilst bending at the knee. You don’t muscles. want your knee to roll inwards, so go down as far as you can without that happening before moving The next level: From a ‘bridge’ position straighten back to a tall standing position. Repeat 8-15 times. one leg at a time aiming to not let your hips ‘sag’ as you do so. The next level: You can use a Swiss ball or use a ‘wobble board’ under your foot. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Strong and injury free Cross training 19 cross training

What it’s all about... Keep it specific The strength exercises we have shown you in this guide are one form of cross Whilst cross training can add masses of value and variety to your weekly training. The others are non-hiking cardiovascular training such as swimming, training, make sure you remember your goal – hiking 26 miles. At the end of cycling and gym exercises. These exercise the heart and will keep you your block of cross training you need to have the strength and fitness to hike. aerobically fit. Your heart doesn’t know the difference between going for a walk The minute your conditioning or cross training is getting so hard that it’s leaving or cross training, so it just works as hard as you ask it to. You can really boost you too tired to complete your long hikes, then it’s lost the benefit. It is there to your fitness with the additional cross training in your plan. support your hikes, not replace them.

Get checked out Gym classes If you’re injured firstly consult a doctor or physiotherapist before embarking on Many of you will be members (or could soon be members!) of a gym or attend your cross training. If they say you are able, still follow your training plan but local fitness classes. These are great for giving you a motivating environment use cross training instead. Don’t lose that hard-earned fitness – if you can do to keep going with your training plan. Remember the key rules here too it safely and pain free then maintain your fitness with cross training. If you can though – don’t leave your classes too tired. Pilates and yoga are a great see a sports physio or injury expert they will also offer rehab exercises and option to add into your training mix. training advice to go alongside.

Heart rate If you want to get serious with your cross training you may wish to invest in a heart rate monitor which will help you train in the correct effort zones and allow you to keep track of your developing fitness as you progress. Over time you should feel you’re able to better control sudden increases in heart rate when you hike at a similar speed. Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Energy and nutrition Nutrition and recovery 20 nutrition and recoveRy

Balance the triangle Protein rich, carbohydrate Hydration Never hungry, never overfull Micro-nutrients Time it right Nutrition is one of key elements clever Aim to drink 2-3 litres of fluid a Split those big main meals into Vitamins and minerals will After your long hike make sure of our training triangle. Without Carbohydrate is critical to day, sipping regularly on water 5-6 smaller meals, with mid deplete more quickly as you you refuel well within 60-mins of getting the basics right you will fuelling your training effectively. or even water with electrolyte morning and mid-afternoon train harder so your demands finishing. Take on plenty of fluids struggle to have the energy to Take on high quality, ‘slow tablets (e.g. High5 Zero). Avoid snacks to ensure blood sugar will go up. Iron, vitamins D, B12, and have a balanced meal with train well or the nutrients to heal release’ complex carbohydrates drinking caffeine with your main levels are balanced. C, magnesium and calcium are plenty of protein and healthy and adapt to the training you including plenty of oatcakes, meals as this can limit some of just some of the basic ones carbohydrates. have completed. It’s a huge area sweet potatoes and whole your nutrient absorption, and to be aware of. Increase your with ever developing science grains. Protein provides the late at night which will impact on nutrient density by eating as and research so here we cover essential nutrients you need to your sleep. As your peak weeks broad a range of foods as you just the basic tips to keep you heal damaged muscle fibres and of training kick in you may wish can, plenty of variety in your fruit hiking strongly! tissues from lean meats, fish, to monitor alcohol consumption and vegetables is a great place nuts, sprouting seeds and tofu. which can have a big impact on to start! your recovery.

Ignore the myths Avoid the terrible toos Monitor your health Get to bed Know when to back off Mighty Hike day There are a lot of myths Building your training up too As you increase your training Sleep is vital to adapting to If you are regularly tired no When you wake up you’ll need and scare stories out there fast, too soon and doing too your body and your energy training and getting fitter. matter how much sleep you are to make sure you have a good surrounding nutrition. No athlete much training too hard is a sure demands will change. Your Regularly getting 4, 5 or 6 hours getting, feel your nutrition is breakfast to give yourself lots of should ever look to eliminate fire way to pick up niggles and diet will need to change and sleep a night will limit your ability good but still lack energy, are energy. Then for the rest of the whole food groups unless gradually lose the motivation adapt with this. Become good to achieve deep sleep, release struggling to improve or even day we’ve got you covered, with recommended to do so by a to get up and train. Stick to the a monitoring your energy levels growth hormones and will affect going backwards despite doing regular pit-stops and a sit-down qualified dietician, nutritionist plan, be patient and don’t panic and notice any sustained cortisol and stress levels. more and start to lose motivation buffet lunch whilst you rest those or doctor. Avoid the advice or back fill training if you have increase in fatigue or tiredness Get into a good pattern at night, to get out and train, you might be feet. But you can always sneak of unqualified bloggers and if started late or had some time off. over several days. Keep a avoid digital screens in the over training. Listen to your body your favourite snack or sweet you want to explore your own training diary and note down final hour before bed and limit and be prepared to back off and treat into your bag for a little nutrition in depth, seek a fully those sessions that felt fantastic caffeine and alcohol late at take an extra rest day and adapt pick-me-up! qualified professional. what you ate and drank so you night. your plan if needed. Consistency can repeat this in the future! is vital! Macmillan Cancer Support Mighty Hike training plan: Northumberland Coast Contact 21

Contact

We’re here for you For support, information or if you just want to chat, call us free on 0300 100 0200 (Monday to Friday, 9am–5pm) or visit macmillan.org.uk/mightyhikes fanc chat?y a

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Macmillan Cancer Support, registered charity in England and Wales (261017), Scotland (SC039907) and the Isle of Man (604). Also operating in Northern Ireland. MAC18097_Northumberland #teammacmillan