Need a plan?
It’s now time to put a plan into place. Without one you wont be able to hit your goals and it will become all to easy to let that end goal slip further and further away.
My top tip before we start is to have your trip booked. Once your trip is booked you will be more motivated to put in the effort required to train for it and it will be more exciting and fun.
This 6-month plan gradually builds your cardiovascular fitness, strength, endurance, and mental readiness for hiking internationally. It assumes you’re starting with a moderate fitness level and working toward an ambitious hiking goal, such as Kilimanjaro, the Inca Trail, or Everest Base Camp.
Guiding Principles
1. Progressive Overload: Gradually increase intensity and duration to build fitness without risking injury.
2. Specificity: Simulate hiking conditions with terrain, pack weight, and elevation changes.
3. Consistency: Commit to at least 4-5 training sessions per week.
4. Rest and Recovery: Include rest days to avoid overtraining and encourage adaptation.
Months 1-2: Building a Base
Goal: Develop foundational cardiovascular fitness and strength.
• Cardio:
• Walk 5 days a week, aiming for 8,000-10,000 steps/day.
• Include 2 longer walks on the weekends (start at 1-2 hours, increase weekly).
• Strength Training:
• 2 sessions per week focusing on:
• Squats (bodyweight or light weights): 3 sets of 12-15 reps.
• Planks: 3 sets of 20-30 seconds.
• Box Steps: 3 sets of 10-12 reps per leg.
• Push-ups: 3 sets of 8-10 reps.
• Rucksack Training:
• Start carrying a 5kg pack during one weekly walk.
• Optional: Include yoga or stretching once a week for flexibility.
Months 3-4: Increasing Intensity
Goal: Build endurance and train for multi-day hiking conditions.
• Cardio:
• Walk 6 days a week, aiming for 10,000-12,000 steps/day.
• Weekly long hikes: Progress to 4-6 hours, adding hills and uneven terrain.
• Strength Training:
• 3 sessions per week focusing on:
• Weighted Squats: Add resistance (dumbbells or barbell).
• Planks: Build to 45 seconds.
• Deadlifts: Introduce light weights (consult a trainer if needed).
• Box Steps: Add a weighted pack for added difficulty.
• Add stair climbing or hill sprints to simulate inclines.
• Rucksack Training:
• Increase the weight in your pack to 7-10kg.
• Weekend Hiking:
• Introduce back-to-back hiking days:
• Day 1: Long hike (5-8 hours).
• Day 2: Recovery hike (2-4 hours).
Months 5-6: Peak Training
Goal: Simulate the demands of your trip and build confidence.
• Cardio:
• Maintain daily walking with a goal of 12,000-15,000 steps/day.
• Weekly long hikes: Build to 8-10 hours on varied terrain.
• Include high-intensity interval training (HIIT) once a week.
• Strength Training:
• 3 sessions per week with heavier weights.
• Add functional movements like walking lunges and Turkish get-ups.
• Rucksack Training:
• Train with your full pack weight (10-15kg, depending on your trip).
• Wear the pack during long hikes and some strength sessions.
• Weekend Hiking:
• Back-to-back hikes:
• Day 1: Full-day hike (8-10 hours with pack).
• Day 2: Moderate hike (4-6 hours).
• Altitude Training (if applicable):
• Consider visiting an altitude training centre.
• Practice pacing and recovery strategies.
Weekly example plan:
Monday Rest or light yoga
Tuesday Strength training (squats, deadlifts, planks, box steps)
Wednesday Rucksack walk (10kg) for 5-6km
Thursday HIIT or hill sprints (30-40 minutes)
Friday Moderate walk (8km with pack)
Saturday Long hike (8-10 hours with pack, varied terrain)
Sunday Recovery hike (4-6 hours)
Tips for Success
1. Stay Flexible: Adjust the plan based on your fitness level, trip demands, and progress.
2. Hydration and Nutrition: Practice eating and drinking as you would on your hike.
3. Test Your Gear: Break in boots, test clothing layers, and use your pack regularly.
4. Track Your Progress: Use a journal or app to monitor hikes, strength gains, and pack weight.
For more detailed plans from our partners at the altitude centre- click here
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