6 MI · TRAINING
CO’s Cup · Six-week endurance march preparation
SIX-WEEK PREPARATION
Clarendon Way · Week 1 · Monday
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Monday · 1530 Lower – Upper body & trunk strength. Squat (3x10, RPE 6), Overhead Press (3x10, RPE 6), Bent-over Row (3x12, RPE 7), Lunges (3x10 each leg, RPE 6), Plank (3x45 sec).
Squat (3x10, RPE 6)
Overhead Press (3x10, RPE 6)
Bent-over Row (3x12, RPE 7)
Lunges (3x10 each leg, RPE 6)
Plank (3x45 sec)
0 of 35 sessions completed · Open training log →
| Week | Focus | Conditioning march | Load |
|---|---|---|---|
| 1 | Foundation | 6 miles | 5 kg |
| 2 | Base Build | 8 miles | 7.5 kg |
| 3 | Progressive Conditioning | 10 miles | 10 kg |
| 4 | Full Load Introduction | 12 miles | 12.5 kg |
| 5 | Peak Week | 15 miles | 10 kg |
| 6 | Taper | 4 miles | 5 kg |
Week 6 tapers to a 4-mile conditioning march at 5 kg before the Saturday 21-mile event at 10 kg.
Week 1: Sunday · Complete rest and recovery
Week 2: Sunday · Complete rest and recovery
Week 3: Sunday · Complete rest and recovery
Week 4: Sunday · Complete rest and recovery
Week 5: Sunday · Complete rest and recovery
Week 6: Friday · Complete rest and recover 10 min mobility; Sunday · Complete rest and recovery
6 MI · LOADED ENDURANCE
A six-week programme combining strength, running and loaded marching with conditioning on a bike, rower or ski erg. The event target in this programme is 21 miles carrying 10 kg.
Confirm session timings and your starting week with unit PT staff.
The programme includes mobility, foot care, broken-in boots and suitable socks, fuelling practice and rest days. Use the recovery sessions and the week 6 taper as programmed.
For long sessions, practise your carbohydrate and hydration plan. Record how your feet, equipment and recovery respond in your training log.
6 MI