Training for a Thru-Hike of the Pacific Crest Trail: Week One
Many people rely on the first few hundred miles of a thru-hike to get in shape for their journey, but I want to make sure I’m ready for the trail on day one. I live a very active lifestyle in my everyday life—running or biking whenever I have free time—so I’m not worried about my current physical ability to complete a thru-hike. However, I’m a strong believer in the five p’s (preparation prevents piss poor performance), so I want to prepare my body to meet the specific physical demands of the trail (i.e., lower body muscular endurance, core strength, and back/shoulder strength). After all, injury is the most common reason people don’t complete their thru-hike and knee pain is one of the most prevalent injuries, which is commonly due to poor leg strength.
I have 17 weeks to get ready for my hike and I’ll post some of my weekly training schedules on here. Below is my workout schedule for my first week of training. This will be my first time training for something other than running, so it will definitely be a learning experience for me. If you have any suggestions drop them in the comments below!
Thru-Hiking Exercises
Monday
- Rest day
Tuesday
- Run four miles (moderate pace)
- Light core workout
- 20 to 40 reps of each / repeat three to four times
Wednesday
- Lower body workout
- Warm up
- Walk on treadmill at a five to ten percent incline for one mile
- Set one: 10 to 15 reps of each / repeat three to four times
- Set two: 15 to 20 reps of each / repeat three to four times
- Cable hip adduction
- Use a bench or chair if you don’t have access to a cable machine.
- Cable hip abduction
- If you don’t have access to a cable machine, try this.
- Cable hip adduction
- Set three: 10 to 15 reps of each / repeat three to four times
- Set four: 10 to 15 reps of each / repeat three to four times
- Set five:
- Donkey kicks (20 to 25 reps / repeat three to four times)
- Wall sit to failure (repeat twice)
- Walk on treadmill at an eight to 15% incline for two miles
- Walk backwards at a slower speed to work a different group of muscles
- Stretch
- Warm up
Thursday
- Run four miles (easy pace)
- Stretch
Friday
- Back and shoulders workout
- Warm up:
- Walk on treadmill at a five to ten percent incline for one mile
- Set one: 10 to 15 reps of each / repeat three to four times
- Reverse cable crossover
- Pull ups
- Set two: 10 to 15 reps of each / repeat three to four times
- Set three: 10 to 15 reps of each / repeat three to four times
- Set four: 10 to 15 reps of each / repeat three to four times
- Set five: 10 to 15 reps of each / repeat three to four times
- Warm up:
- Core workout
- Set one: 20 to 40 reps of each / repeat three to four times
- Set two: 15 to 20 reps of each / repeat three to four times
Saturday
- Run five miles (moderate pace)
Sunday
- Run two miles (fast pace)
- Walk three miles (moderate pace)
This website contains affiliate links, which means The Trek may receive a percentage of any product or service you purchase using the links in the articles or advertisements. The buyer pays the same price as they would otherwise, and your purchase helps to support The Trek's ongoing goal to serve you quality backpacking advice and information. Thanks for your support!
To learn more, please visit the About This Site page.
Comments 2
Rattlers don’t jump out onto a trail to bite people. They can only strike out half their length, max, if coiled. All they’re saying with a rattle is, Don’t step on me.
The buyer pays the same price as they would otherwise, and your purchase helps to support The Trek’s ongoing goal to serve you quality backpacking advice and information.