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Great Ocean Walk Training Plan

Updated: Jul 6, 2023

In just under three months I'll be tackling the Great Ocean Walk in Victoria end-to-end with a few hiking buddies I met on the Overland Track in January. I'm super excited but I'm also very under-prepared!

Thanks mostly to recent medication trials for Lupus and a bit of laziness thrown in, my fitness has plummeted since January. In addition, I've stacked on a few extra kgs and lost a lot of my conditioning. For a through-hike like this one it's imperative that I am as strong and fit as possible, not just for enjoyment's sake but also for injury prevention. My pack will be at least 12kg and I need to be able to comfortably carry that for 7 days across difficult terrain.

So, without further ado - starting TODAY - here is my new training model. After a lengthy break from daily monitoring it's time to bust out the smart watch and start being proactive about my activity. (Quick sidebar to say that I've gotten approval from the docs to do this - always consult your GP/specialist when embarking on a new exercise regime particularly if you're on medication or have pre-existing injuries/illness).

Daily Great Ocean Walk Training Plan

  • 8,000 steps total

  • 3 plank holds (sides + standard)

  • 20 minutes of full body stretching/mobility work

  • 20 minutes of Sun Salutations

Weekly Great Ocean Walk Training Plan

Week One

Week Two

Week Three

Week Four

Week Five

Week Six

Week Seven

Week Eight

Week Nine

Week Ten

Week Eleven

Week Twelve



My body adapts to workout programs very quickly but more importantly I get bored fast. Bored = unlikely to complete them. So while I'm very aware that the best gains are had from consistent programming, I'm sticking to a relatively relaxed training method here to ensure consistency. Provided I do a workout of the right category and I try hard - that's a win. As I find new workouts I'll add them below.

The unfamiliar item in this list is likely to be 'recovery routines'. Stress management is important for me as I tend to store it as muscle tension. This leads to injury, over-training and excess inflammation. I try to include recovery routines as often as I can.

Equipment available to me at home includes: treadmill, rowing machine, fit ball, dumbbells, foam roller, bands, yoga blocks, step.


Core Workout One

Core Workout Two

Upper Body:

Upper Body Workout One

Upper Body Workout Two

Lower Body:

Lower Body Workout One

Stretching Routines

Yoga Poses to work on

Stretches for hikers

Recovery Routines

20-30min options


Great Ocean Walk Training Plan: hikes

While we are training throughout Winter for this I am optimistic that there will be at least a couple of chances to get out of town and do some day hikes or *ideally* a couple of overnight hikes. This is useful not just for conditioning but also for gear and food testing (and I've got a lot queued up to test at the moment!) Rather than scheduling these in each week I'll keep them separate as they are likely to happen on the spur of the moment when we get a weather window/opportunity to get away.

Ideally we can try to squeeze some of these into the 12 weeks:

  • Lerdergerg Gorge Circuit Hike (8.2km, grade 4)

  • Werribee Gorge Circuit Hike (10km, grade 3)

  • Cathedral Ranges Southern Circuit (11km, grade 5)

  • Mitchell River Walking Track (overnight) (18km, grade 4)


Want to read about some completed hikes? Check out the links below:


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