Your 12-Week Foundational Plan
This comprehensive plan is designed to prepare you for your next major hiking trip, focusing on building strength, endurance, and resilience.
Phase 1: Base Building (Weeks 1-4)
| Week |
Day 1 (Mon) |
Day 2 (Tue) |
Day 3 (Wed) |
Day 4 (Thu) |
Day 5 (Fri) |
Day 6 (Sat) |
Day 7 (Sun) |
Weekly Goals & Notes |
| 1 |
Strength A |
Cardio (30 min) |
Active Recovery |
Strength B |
Rest |
Hike (3-4 miles) |
Rest |
Focus: Establish routine and master exercise form. Aerobic conditioning. Pack Weight: 0 lbs. |
| 2 |
Strength A |
Cardio (35 min) |
Active Recovery |
Strength B |
Rest |
Hike (4-5 miles) |
Rest |
Focus: Increase cardio duration slightly. Maintain proper form. Pack Weight: 0 lbs. |
| 3 |
Strength A |
HIIT (20 min) |
Active Recovery |
Strength B |
Rest |
Hike (5 miles) |
Rest |
Focus: Introduce higher intensity cardio. Begin adding slight elevation on hikes. Pack Weight: 5 lbs. |
| 4 |
Strength A |
Cardio (40 min) |
Active Recovery |
Strength B |
Rest |
Hike (5-6 miles) |
Rest |
Focus: Consolidate aerobic base. Build muscular endurance. Pack Weight: 5 lbs. |
Phase 2: Intensification (Weeks 5-8)
| Week |
Day 1 (Mon) |
Day 2 (Tue) |
Day 3 (Wed) |
Day 4 (Thu) |
Day 5 (Fri) |
Day 6 (Sat) |
Day 7 (Sun) |
Weekly Goals & Notes |
| 5 |
Strength A (Heavier) |
Cardio (45 min) |
Active Recovery |
Strength B (Heavier) |
Rest |
Hike (6-7 miles) |
Rest |
Focus: Increase strength training load. Introduce meaningful pack weight. Pack Weight: 10 lbs. |
| 6 |
Strength A |
HIIT (25 min) |
Active Recovery |
Strength B |
Rest |
Hike (7-8 miles) |
Rest |
Focus: Increase hiking mileage and pack weight. Improve power output. Pack Weight: 10 lbs. |
| 7 |
Strength A (Heavier) |
Cardio (45 min) |
Active Recovery |
Strength B (Heavier) |
Rest |
Hike (8 miles) |
Rest |
Focus: Push strength limits. Simulate trip conditions with more weight. Pack Weight: 15 lbs. |
| 8 |
Strength A |
HIIT (25 min) |
Active Recovery |
Strength B |
Rest |
Hike (8-9 miles) |
Rest |
Focus: Build tolerance for back-to-back effort. Increase elevation gain on hikes. Pack Weight: 15 lbs. |
Phase 3: Peaking & Taper (Weeks 9-12)
| Week |
Day 1 (Mon) |
Day 2 (Tue) |
Day 3 (Wed) |
Day 4 (Thu) |
Day 5 (Fri) |
Day 6 (Sat) |
Day 7 (Sun) |
Weekly Goals & Notes |
| 9 |
Strength A (Peak) |
Cardio (45 min) |
Active Recovery |
Strength B (Peak) |
Rest |
Hike (10 miles) |
Rest |
Focus: Peak week. Toughest strength sessions and longest hike. Pack Weight: 20 lbs. |
| 10 |
Strength A |
HIIT (30 min) |
Active Recovery |
Strength B |
Rest |
Hike (10-12 miles) |
Rest |
Focus: Final peak conditioning. Maximize mileage and weight before taper. Pack Weight: 20 lbs. |
| 11 |
Light Strength |
Cardio (30 min) |
Active Recovery |
Light Cardio (30 min) |
Rest |
Hike (5-6 miles) |
Rest |
Focus: Taper. Reduce volume and intensity significantly to promote recovery. Pack Weight: 0 lbs. |
| 12 |
Active Recovery |
Light Cardio (20 min) |
Rest |
Active Recovery |
Rest |
Short Walk (2 miles) |
Rest |
Focus: Final recovery and mobility work. Arrive at the trailhead fresh. Pack Weight: 0 lbs. |
