6 week hiking workout plan. See full list on countrywalkers.

6 week hiking workout plan Whether you’re a seasoned hiker or new to the world of long-distance hiking, this plan will help provide you with the expert guidance and support you need to make your hiking dreams a reality. You want energy boosting, compact, lightweight foods such as energy bars, dried fruits, and electrolyte drinks. Resistance Training Program (RTP) Phase 1 Nov 30, 2024 · 6 week hiking workout plan My 6-Week Hiking Workout Plan⁚ A Personal Journey. And of course, stretch every day. As a professional hiking fitness expert, I welcome you to our ultimate guide on how to get in shape for hiking, taking your fitness journey to new heights. At the end of 6 weeks, your weekly training will include: (3) Strength training workouts, (2-3) 1. We laid out the Fit To Hike program very simply with 6 days of workouts followed by a day of hiking. Tracking Progress. During your penultimate week of training, start to plan your nutritional and hydration requirements. Hiking Training Plan Weeks 8-12. Read the article on training tips and creating your own plan, this also explains Maximum Heart Rate and the Borg scale. 5 to 2 hours, and add 1 day of high-intensity exercise with high output but less weight 3. Your hiking "workouts" can be less structured, but try to keep the intensity in Zones 1 and 2 throughout. Whether you’re a beginner seeking local trail adventures or a seasoned hiker preparing for rugged terrain, this guide will elevate your physical and mental readiness for all types of hikes. Check out the fitness video for some basic exercises Hiking Fitness. Mar 22, 2022 · Weeks 4-6: Add one endurance workout every week for 45 minutes at moderate intensity (e. Our Fit To Hike program is broken down into 3 categories: Mobility, Posterior Chain, and Core and cardio. jogging, hiking). Weeks 1-2: Foundation Phase The following is a 24session training program focused on hiking. Training Schedule for Hiking. St. 5 to 2 hours and add 1 day of high-intensity exercise with high output but less weight (e. I started with shorter, easier hikes, gradually increasing the distance and elevation gain each week. Jan 15, 2019 · Once you're really rocking the intervals, do one workout a week all in Zone 2 (no rest intervals). speed hiking). Mar 23, 2020 · Here are the first 6-weeks of a hiking or backpacking trip training plan for a person who is generally healthy, though not exercising regularly, who wants to complete a 3-day, 20-mile hut-to-hut hike carrying a day pack with moderate elevation changes (no more than 1,000 feet per day) in 3 months: Apr 22, 2024 · Use your newfound hiking fitness to summit Middle Teton in Grand Teton NP!! Hiking Fitness Program. ️ 8 weeks of detailed workout plans, each with two schedule options. Cairn allows you to share your trip plans with friends The easiest way to structure your workout is circuit training so I have added six workouts for each day. Hiking Training Plan Weeks 4-7. Hood, Kilimanjaro, Half Dome (make sure you check this resource if climbing Half Dome), or a 2 day back pack trip with less than 4500ft of elevation gain. 5-2 hour moderate endurance hiking or jogging workout, and (1) high intensity workout – like speed hiking. Weeks 7-8: Continue Strength Training, increase the length of your weekly endurance workouts to 1. The focus of this program is on the hiking “power house” – leg strength, core strength, and heart/lungs See full list on countrywalkers. . Here's a rough 6 week training plan to get in shape for hiking/mountaineering. Fitness trackers and apps can help you log your hiking progress throughout your 6-week plan. This program is designed to get you ready for backpacking where you would be expected to carry 35-45lbs of weight for 5-10 days. Then once you finish all three circuits, go through all six workouts until time is up. Hiking Training Plan Codes. Jan 5, 2020 · Weeks 4-6: Keep doing the Strength Training, and add one additional endurance workout every week for 45 minutes at moderate intensity (like jogging or hiking). May 1, 2025 · Transform your hiking skills with this 6-week training program, designed to turn ordinary hikers into mountain-ready athletes through endurance-building. Altitude sickness can strike even the fittest of hikers. Weeks 7-9: Increase the intensity of your weekly endurance workouts to 1. That means keeping your heart rate elevated, but not to the point where you're panting or gasping. com Jun 4, 2025 · In this blog post, I’ll show you a simple six-week training plan that’ll get you ready and all set for a successful time on the trail. Expert tips on training for hiking, whether you’re preparing for the Tour du Mont Blanc, hiking in the Dolomites, trekking Kilimanjaro, hiking the Grand Canyon, or Machu Picchu. ️ Detailed instructions on how to use the plan, measure workout intensity, and ramp up your training hours safely. For runners, this is called a tempo run. ️ Instructions and tips for each workout type to help you get the most out of your time. This will is a good plan for getting in shape to climb Mt. Before beginning any training plan, check in with your doctor or certified training professional. A complete 6-week hiking workout plan to boost strength, stamina, and confidence. 4. I, Amelia, decided to embark on a challenging 6-week hiking workout plan to prepare for a big trek in the Rockies. You’ll train 4 days a week for 6 weeks. Start training 8 weeks before your first long hike. Helens, Mt. Strength training for hiking 4 days ago · A good 6 week hiking training workout plan will follow a progressive structure to build strength, endurance, and mobility gradually, with an additional week for tapering before the hike itself. I recommend 15 reps (on each side) and do the first two workouts three times, then the next two workouts three times, then the last two workouts three times. How hard should you work in your hiking training plan? LEVEL 1 Hiking Training Plan Hiking: Up to 6 miles per day on gentle to moderate gradient trails Altitudes: Below 6,000 feet Hiking Training Plan Weeks 1-3. A good mix of workout types for each week involves the following: 2 nonconsecutive days of strength training (exercises in this article) May 8, 2020 · Begin and end each workout with a 10 minute stretching routine. When climbing, hiking, or trail running we recommend you stay safe by downloading the Cairn App. g. Ali Alami. My goal was to build endurance and strength. rtaa dszmu zgdudxb yjs wijgj byk zlzuw pgisnd mzvad vduox