Hiking and Trekking Training Plans
Pick the trek you're preparing for. Each plan scales a simple, proven structure — an aerobic base, hill work, loaded pack walks, strength and a taper — to that route's published distance, climbing and terrain. For the general method, start with training and fitness for hiking.
High-altitude treks
Long routes and big days
How the plans work
Every plan starts from the CDC's adult activity guidance — 150 minutes of moderate activity a week and muscle-strengthening on at least 2 days — then adds hill work, loaded pack walks and a taper. Altitude plans add ascent-rate guidance from the CDC Yellow Book.
General fitness guidance, not medical advice. Check with a doctor before starting a strenuous programme if you have any health concerns.