Below is a suggested 20 Week Training Plan if you are going from never hiked long distances before to I am going to walk 100+ km over the course of a week+.

You are welcome to adapt and make the below YOUR OWN. This is MY plan, its what I have created based on years of long distance hiking in a bunch of countries across our great globe and what works for my body, my lifestyle and any excuse I can find to hit the hills in my neighbourhood or the mountains I am blessed to live around.

I am not a health professional in any way, and do not suggest that the below is safe or suggested for everyone or anyone. It is MY training plan. Please consult with your health care provider before making any changes to your physical activity regime.

Principles of the training plan:

• WALK: If you don’t have your “hiking gear”, don’t fuss – getting any of these walks in using sneakers or other walking appropriate gear is perfect. This is all about getting your feet primarily but also all your walking muscles used to putting the miles on. Any walking is helpful! Yes that includes power-shopping, mowing the lawn, and chasing your kids about the playground.
• STRENGTH: The strength training plan is recommended and you will find makes a difference in your strength and stamina. If you already have a strength training plan you don’t need to switch to this one, just keep up your own. We are focused on quads, hamstrings, inner and outer thigh and core. You can accomplish the weekly strength quota in any order on any day, you don’t have to do it all in one session. I do mine while binging on Netflix generally! Keep watch for shin pain, knee pain, and foot arch pain!
• STRETCH: Stretching is going to make it all feel better and help avoid injuries. Hamstring and hip flexor stretches are key post training, and day post training if you are feeling sore. Look up stretches for hikers on Google and pick a few to try!
• GEAR (*Full Gear): the gear (clothes and shoes) you will be wearing on the hike you are training for. Use these pre-departure hikes to try out the clothes and shoes you will be wearing. Everything from your socks and undies to your head gear needs to be tested. If it doesn’t work at home, it will not work abroad. Chaffing, bunching, or twisting? Don’t pack it!
• GOAL: When you don’t feel like training – acknowledge it but don’t let it beat you. Remember the goal! You want to feel fit, chatty, well in body and the mind at the end of each day’s walk. On most long distance hikes you will be walking probably around 30km on our longest day and 15km on a short day. This is not impossible but it is not a small feat either. Any training you do here at home will positively impact your hike away from home! Trust me! Your feet and body and mind will thank you. Think of it as pre-loading some trip self-care!
• TIME: do not be intimidated by the time it will take to walk any of the distances below. Yes you need to make time to get this training in but I promise you it will not take over your life. Think of it this way … 1km = 10mins for the average person. This should help you carve the necessary time from your very busy schedule to get the training in. Feeling guilty that you are taking “so much” time for yourself? Download books to listen to, call you mom or your sister while you walk, make a date with the partner for a walk, etc.

The 20 Week Training Plan:

Week	Hike	Strength	Gear
20	3x 3km	1x this week: 20 squats 10 lunges each leg 20 calf raises 20 fire hydrants 10 10 crunches cat/cows 30sec elbow plank	No Pack Focus on boots / socks this week
19	2x 3km 1x 4km	1x this week: 20 squats 10 lunges each leg 20 calf raises 10 fire hydrants 10 cat/cows 10 crunches 30sec elbow plank	No Pack Keep the focus on boots / socks
18	1x 3km 1x 4km 1x 5km	2x this week: 20 squats 10 lunges each leg 20 calf raises 10 fire hydrants 10 cat/cows 10 crunches 30sec elbow plank	Pack Optional Pay attention to how body feels after each distance – gentle stretching will help smooth the differences
17	1x 3km 2x 4km 1x 5km	2x this week: 25 squats 15 lunges each leg 25 calf raises 15 fire hydrants 10 cat/cows 15 crunches 40sec elbow plank	5lb Pack You should have your boot/sock combo perfect by end of March. Now let’s focus on the comfort of your pack.
16	3x 4km 1x 5km	2x this week: 30 squats 20 lunges each leg 30 calf raises 15 fire hydrants 15 cat/cows 20 crunches 50sec elbow plank	5lb Pack Can you make time for yoga this week?
15	2x 4km 2x 5km	2x this week: 35 squats 20 lunges each leg 35 calf raises 15 fire hydrants 15 cat/cows 30 crunches 60sec elbow plank	5lb Pack A yoga session would be ideal this week
14	1x 4km 3x 5km	2x this week: 40 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 35 crunches 60sec elbow plank	5lb Pack Yoga please, one session
13	4x 5km	2x this week: 40 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 35 crunches 60sec elbow plank	10lb Pack, this is a big jump use your water bladder, as you drink down your water the pack gets lighter and helps you adjust Yoga, one session
12	4x 5km 1 of these hills	2x this week: 45 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 40 crunches 60sec elbow plank	10lb Pack, hills will impact how your boots feel, if your toes slide and hit the front of your boot – stop and tighten the top of your foot laces a little or risk losing toenails Yoga
11	4x 5km 2 of these hills	2x this week: 50 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 40 crunches 60sec elbow plank	10lb Pack, if you are using poles – start to trial them on 1 of these days this week Yoga
10	4x 6km 1 of these hills	2x this week: 55 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 10 double d’s 60sec elbow plank	10lb Pack, use your poles for 1 of these hikes again, are you liking them? Yoga
9	4x 6km 2 of these hills	2x this week: 55 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 15 double d’s 60sec elbow plank	10lb Pack, again those poles for 1 hike Yoga
8	4x 6km 3 of these hills	2x this week: 55 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 20 double d’s 60sec elbow plank	10lb Pack, use those poles on 2 of these Yoga
7	3x 6km (1 hills) 1x 7km	2x this week: 55 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 25 double d’s 60sec elbow plank	10lb Pack, poles as you like Yoga
6	2x 6km (1 hills) 2x 7km	2x this week: 50 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 cat/cows 30 double d’s 60sec elbow plank	10lb Pack, poles as you like Yoga
5	1x 6km with hills 3x 7km	2x this week: 50 squats 25 lunges each leg 40 calf raises 20 fire hydrants 10 donkey kicks 15 cat/cows 35 double d’s 60sec elbow plank	15lb Pack, poles as you like Yoga
4	4x 7km 1x 10km	3x this week: 50 squats 25 lunges each leg 40 calf raises 20 fire hydrants 15 donkey kicks 15 cat/cows 40 double d’s 60sec elbow plank	15lb Pack, poles as you like Yoga Any big ticket items you need to purchase? Let’s start talking about a shared med kit
3	2x 7km 2x 10km 2 of these hills	3x this week: 50 squats 25 lunges each leg 40 calf raises 20 fire hydrants 20 donkey kicks 15 cat/cows 20 double d’s 10 reverse crunch 60sec elbow plank	15lb Pack, poles as you like Yoga Start making a pile of what you will pack Anything you need to purchase Let’s start planning our shared first aid kit
2	4x 7km (one hills) 1x 13-15km	3x this week: 50 squats 25 lunges each leg 40 calf raises 25 fire hydrants 25 donkey kicks 15 cat/cows 20 double d’s 15 reverse crunch 60sec elbow plank	15lb Pack, poles as you like, make this longer hike the day after you do a 7km Yoga Finalize your packing list / to pack pile
1	4x 5-7km hike 2 of these hills	3x this week: 50 squats 25 lunges each leg 40 calf raises 30 fire hydrants 30 donkey kicks 15 cat/cows 20 double d’s 20 reverse crunch 60sec elbow plank	15lb pack Yoga Packing list is final Do that laundry so it’s ready to go