Strength A
35–45 minutes. Start with two sets of each exercise below. Optional 15–20-minute easy walk afterward.
Start here.
This replaces part of my current routine: two easy runs, two strength sessions and a weekend hike. Hiking takes more of the week as departure approaches. All numbers are targets to adjust—not completed workouts.
Easy run
30–40 minutes at a pace that allows full sentences. No pack. Finish with 5–10 minutes of gentle ankle and hip mobility.
Strength B
35–45 minutes, controlled effort. Keep a couple of good repetitions in reserve on every set.
Easy run or hill walk
30–40 minutes easy running, or 35–45 minutes of unweighted walking on gentle hills. Choose one, based on leg recovery.
Rest
No scheduled workout. A relaxed walk or light mobility is fine if it feels restorative.
Trail time
5–7 miles, capped at about 2½ hours, on familiar rolling terrain. Start with 10–15 lb total pack weight, including water. Use less if loaded hiking has not been recent.
Recover and check in
Rest, or walk easily for 20–40 minutes without a pack if feet and legs feel good. Note time on feet, pack weight, foot comfort and how stairs feel the next morning.
Start from the last two weeks, not a personal best. If this exceeds recent activity, shorten the runs and hike. An experienced hiker still needs time to readapt to a loaded pack.
The first four weekends
| Week | Saturday hike | Sunday | Pack |
|---|---|---|---|
| Sep 21–27 | 5–7 mi · up to 2½ hr | Rest or 20–40 min easy | 10–15 lb |
| Sep 28–Oct 4 | 6–8 mi · up to 3 hr | Rest or 30–45 min easy | Keep weight steady |
| Oct 5–11 | 7–9 mi · up to 3½ hr | Rest or 45–60 min easy | Keep weight steady |
| Oct 12–18 | 4–6 mi · easy terrain | Rest | Light and comfortable |
Stop at the time cap even if the mileage is lower. Keep the weekday pattern above; week 4 also cuts run time and strength sets by about one-third. Repeat a week whenever recovery calls for it.
The build to March.
These are ranges to grow into across each phase. Every fourth week is lighter: reduce hiking and running by roughly 25–35% and trim strength sets. Increase distance, climbing or pack weight one at a time.
01 · Build consistency September 21–October 18
Follow the first four weeks above. Keep most movement conversational, learn how the pack feels and finish hikes with energy left. Two strength days and two short easy runs or walks each week.
02 · Add trail strength October 19–November 15
Grow the long hike from about 7–9 toward 9–11 miles, or 3–4 hours. Work toward 15–18 lb total pack weight only after the current load feels comfortable. Every other Sunday, try 45–75 minutes of easy walking if recovered.
Keep two strength days. Tuesday stays an easy 30–45-minute run; Thursday becomes 40–60 minutes of hill walking. Start with gentle climbs and controlled descents. The final week is lighter.
03 · Practice doing it again November 16–December 13
Long hikes build toward 10–13 miles or 4–5 hours. On alternate weekends, add 3–5 easy miles Sunday. Begin the second day at its lower end and shorten Saturday when first pairing them.
Keep two strength sessions, one easy 30–40-minute run and one 45–60-minute hill walk. Pack targets gradually approach 18–20 lb; don’t add weight during the same week you add a second hiking day. Finish with a lighter week.
04 · Make the gear routine December 14–January 10
Work toward 12–15 miles or 5–6 hours Saturday, plus 4–7 miles Sunday on alternate weekends. Use the intended trail shoes, socks, poles and pack. Practice eating, drinking, layering and addressing foot hot spots before they become blisters.
Build toward the actual loaded trail pack, often around 20–22 lb with this kit, but weigh it rather than assuming. Maintain two shorter strength sessions, one easy run and a hill walk. January 4–10 is lighter. Use safe local terrain or indoor incline walking when conditions are poor.
05 · Rehearse repeatable days January 11–February 7
Aim for one or two well-spaced weekends of 14–18 miles Saturday and 8–12 miles Sunday, only if the earlier phases feel comfortable. Build from 12 + 6 first. On steep terrain, use roughly 5–7 hours Saturday and 3–5 Sunday as ceilings instead of chasing miles.
Carry the actual expected starting load—roughly 20–24 lb if that matches the final kit, food and water. Keep one or two maintenance strength sessions and one short easy run or walk. A nearby overnight shakedown can replace one weekend pair if conditions suit the gear and skills. February 1–7 is lighter.
06 · Arrive fresh February 8–28 · Depart March 1
Feb 8–14: One comfortable 10–14-mile hike and optional 4–6-mile easy next day. No final fitness test; this is a gear rehearsal.
Feb 15–21: Reduce total time on feet by about 40–50% from a normal build week. One easy 6–8-mile hike, short walks and one light strength session.
Feb 22–28: Short 20–40-minute walks, gentle mobility and rest around travel. No heavy lifting, hard downhill sessions or last-minute long hike. Protect sleep and arrive eager to start.
The opening trail weeks are still a build. Training supports the conservative start in the mileage plan. A successful training weekend does not make 20-mile days the starting requirement.
Strength that carries over.
Warm up with 5–10 minutes of easy movement. Begin with two sets; progress to three only when recovery stays good. Use a load that leaves 2–3 repetitions in reserve. Rest 60–120 seconds between sets. Single-leg repetitions are per side.
Workout A
- Split squat · 2–3 × 8
- Romanian deadlift · 2–3 × 8–10
- Low step-up · 2 × 8–10 per leg
- Straight-knee calf raise · 2 × 12–15
- Wall-supported toe raise · 2 × 12–15
- Pallof press · 2 × 10 per side
- Push-up or chest press · 2 × 8–12
Workout B
- Goblet squat or leg press · 2–3 × 8–10
- Low, controlled step-down · 2 × 6–8 per leg
- Hamstring curl · 2 × 10–12
- Bent-knee calf raise · 2 × 12–15
- Row · 2 × 8–12
- Suitcase carry · 2 × 30–45 seconds per side
- Side plank · 2 × 20–30 seconds per side
Use a stable low step and support for balance when needed. Add repetitions before weight. Keep descents slow and controlled. If strength soreness carries into the weekend, remove a set from the leg exercises.
How I’ll adjust.
- Easy means conversational. Most runs and hikes should allow full sentences. Walk steep climbs and never run with the loaded pack.
- Recovery earns the next step. Progress when normal walking and stairs feel comfortable by the following day or two. Lingering fatigue means repeat or reduce the week.
- One change at a time. Add a little duration, elevation or pack weight, then hold the others steady. No need to train heavier than the real trail load.
- Busy week? Keep one strength session and a manageable trail walk. Drop optional work; don’t cram missed sessions into the weekend.
- Pain changes the plan. Stop or modify work that causes sharp pain, swelling or altered walking. Persistent or recurring symptoms deserve an assessment before increasing load.
- Practice the everyday things. Eat and drink during longer outings, check feet, test layers and prioritize sleep. The useful result is being able to go again.
This is my proposed preparation plan, not an activity log. General exercise principles and movement demonstrations: REI’s How to Train for Backpacking. The dates, mileage ranges and weekly progression here are tailored planning targets, not an REI program.