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South Downs Fundrasing Hike Life after Cancer People.webp

South Downs Hike Resources

Everything you need to feel ready and confident for the day.

Hike Overview

Distance: 10 or 20 Mile route
Start point: Eastbourne - Helen Garden, King Edward's Parade - BN20 7XL Duration: 5 - 10 hours (depending on distance)
See the route / terrain Here

To prepare for the hike, there are three essential factors to keep in mind: training, rest, and nutrition. While many of us tend to concentrate solely on training, it's important to remember that proper sleep and a well-balanced diet are also crucial in building physical fitness.

During your training, be sure to pay attention to your body's needs and maintain a balance between these three elements.

Life after Cancer Hike Training Plan

Before starting any exercise programme, it's essential to consult with a healthcare professional, especially if you have any existing health concerns.

This training plan is a general guideline and may need to be adjusted based on your fitness level, health status, and individual preferences.

Feel free to chop and change the plan and sessions to days that may work better for you.

If you miss days through work, holiday, sickness or injury then don’t play catch up. Step back into the plan where you left off and be patient.

 

The training plan is designed to begin on WC 26/01/2026 - giving 13 weeks before the hike.

Week 13 - Week of the hike

Rest and recovery are crucial, especially in the final week before your hike. On the week leading up to the hike, reduce the intensity of your workouts to allow your body to rest and be in peak condition for the hike

Training exercise hacks:

  • No special training equipment is required - cardio can be done at home using exercise videos or going outdoors for walks/running

  • If you currently use fitness trackers for steps, try increasing the amount of steps you do daily i.e if you do 1000 steps a day, try to aim for 1500 the first week, working up each week until you can do 10,000 a day (we know life gets in the way and this amount is not achievable every day)

  • At the gym, the stair master or inclined treadmill will help you build endurance, increase your heart rate, and get your legs ready for the terrain

  • Take stairs instead of lifts and escalators

  • Walk instead of using transport

  • Squat or do strength exercises when the kettle is boiling / brushing teeth sneaking in mini bursts of exercise throughout the day

Strength training exercises to do at the gym or at home
(depending on equipment): 

  • 50 x lightweight squats - in reps of 10 (build up to this)

  • 50 x lightweight leg press - in reps, until can build up to 50 in a row

  • 30 x calf raises (3x10)

  • 60 x box step ups (3x10 left leg)( 3x10 right leg)

  • 50 x lightweight shoulder press (5 x10)

  • Press ups

  • Planks

Getting outdoors:

  • Get used to walking outdoors if this is new to you

  • It is important to get used to hiking boots, rucksack, kit from week 4

  • Find a hill or a route with uneven terrain to get used to walking up/downhill

  • Aim to increase time outdoors and distance week on week - in the final 4 weeks build up to 6 - 10 hours of walking (depending on which distance you are walking)

  • If there's a park bench - do 20 squats, 20 step-ups, walk to the next bench and do the same

  • Don't be put off by bad weather, get used to walking in wind/rain to gain confidence in boots and waterproofs!

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Fundraising page

Your registration fee covers the cost of the event, and everything you raise goes directly towards supporting people as they rebuild life after cancer treatment.

Last year, the hike helped us grow the team and strengthen our links with healthcare professionals, so more people finishing treatment could find our support sooner. Thank you for being part of that this year.

If you haven’t already, you can set up your Raiseley Fundraising Page and share it with friends, family or colleagues and on social media to boost donations. 

We recommend aiming to raise £300–£500. Raising more is optional, but very much appreciated.

Some people fundraise on their own, while others create a team and raise money together.

If you need any support setting up your Raiseley page, email support@life-aftercancer.co.uk
and we’ll help you get started.

Check with your employer if they offer Matched Giving,  a programme where employers match the amount you fundraise. It’s a fantastic way for businesses to engage employees and support meaningful causes.

If you’d prefer to collect sponsorship offline, we can provide a printable form and you can transfer the funds after the hike.

Thank you for being part of this. Every step and every conversation helps more people find Life after Cancer.

Travel

You will need to arrange your own transportation to the start point (it is a circular walk)

Start point: Eastbourne - Helen Garden, King Edward's Parade - BN20 7XL
Parking: Limited on street parking along - Upper Dukes drive (0.2 miles)
Public car parks: Wish Tower Car Park (1 mile) and Warren Hill Car Park (1.3 mile)
Public Transport: Eastbourne Railway & Bus Station - 1.7 miles away
Uber is available in the area (download Uber app to book

Please note that parking along King Edwards parade is limited to 4 hours.

Food & Stay

Lunch

If you require a packed lunch this will need to be pre-ordered in advance. Dietary
requirements can be catered for. Pre-ordered packed lunches will be ready to collect
fat the start of the day. A cost of £10 will be charged if required.

Dinner

A team dinner will be held after the hike. If you'd like to join us, please let us know in
advance, and we'll send you a menu to pre-order your meal. We'll be dining in
Eastbourne at 7 pm.

Accommodation

Accommodation is not included; attendees must arrange their own lodging. 

The hike team will be staying in Eastbourne, and this is where the post-hike group meal
will take place if you'd like to join us.

Accommodation options in Eastbourne:
 

Life after Cancer Hike Packing List

Clothing

Layering is key to adapt to changing conditions on the day:

 

  • Socks x 3 pairs

  • Underwear, not to be underestimated, chaffing can seriously affect your day!

  • Wicking base layer, this will take the sweat away from the body

  • Fleece

  • Waterproof and breathable jacket (Gore-Tex or similar recommended)

  • Waterproof overtrousers

  • Windproof softshell

  • Trekking trousers (not jeans)

  • Warm hat

  • Sun hat

  • Gloves (preferably waterproof)

  • Dry/clean change of clothes for after the challenge

  • Hiking shorts if the weather is good

Rucksacks / Bags

  • Day sack 30-40L

  • Waterproof liner (a black bin bag is excellent)

Footwear

New boots need to be worn in before the hike

 

  • Walking boots with ankle protection and excellent deep tread for grip

  • Trail hike shoes (not trainers) are also suitable due to the route being flat

Trekking equipment

  • Water bottles/bladder (min. 2 Litres) - additional water in support vehicle

  • Lunch and high energy snacks (tracker bars, dried fruit, chocolate, nuts etc)

  • Dry-bags (or plastic bags) for keeping clothes and documents dry

  • LED Head torch plus spare batteries

  • Tissues / wetwipes

  • Sunglasses

  • Fully charged phone

  • Optional - Walking poles - hike guide has spare poles

  • Optional - Camera

First aid kit

A trained first aider will be present at the hike

 

  • Your own medication

  • Pain killers

  • Plasters / Compeed blister pads - hike guides will also carry some

  • Antihistamine tablets

  • Zinc oxide tape

  • Antiseptic wipes

  • Rehydration sachets

  • Knee supporters if required

  • Sun protection (min. factor 30) and aftersun

  • Dextrose tablets for extra energy

Additional Information

Cost Includes

  • Guided hike with Orange John and team

  • Training plan (Jan-April)

  • Life after Cancer fundraiser T-shirt

  • Full walk details: kit list, timings, parking, and more

  • Access to a hike WhatsApp group for training support, motivation, and community

Not Included

Transport / Food/ Accommodation is not included in the cost -

these are additional extras

Cancellation

  • If you need to cancel your place please let us know as soon as possible.

  • Registration fees are generally non-refundable in this scenario.

  • If the organisers cancel the hike (e.g. red weather warning), we'll defer the date or

  • issue refunds for those unable to attend the new date

Please note: If you’ve signed up to do the 20 miles but need to drop down to the 10 mile route on the day this is ok.

Participation Statement

A participation statement will be sent to you in advance and must be completed and returned by each participant. This crucial document allows you to share details about your medical history and specific needs, helping us minimise risks and ensure your safety.

WhatsApp Group

We'll set up a private WhatsApp group for hike attendees to share updates, offer encouragement during training, event key info, and connect before the event. The group will be deleted one month after the hike.

We hope these resources support you as you get ready for the hike. We’re really looking forward to spending the day together on the South Downs.

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