Fitness Guide
A progressive, week-by-week plan to get you trail-ready for 7 - 13 mile days at altitude. Three to four active days per week with one long weekend hike. Download it, print it, stick it on the fridge.
Week 1
Foundation
Build a base of consistent walking and basic leg strength. If you're already active, start here and feel it out.
3-mile walk on flat terrain at a brisk pace
45–60 min
Squats, lunges, step-ups - 3 sets of 12 reps
30 min
Rest or gentle yoga / stretching
-
3-mile walk with gentle hills
60 min
Calf raises, glute bridges, planks - 3 sets of 30-sec holds
30 min
4-mile hike, ~500 ft elevation gain
~2 hrs
Rest or light stretching
-
Week 2
Foundation
Add distance and introduce hills to both walks and hikes.
4-mile walk on flat terrain
60–75 min
Squats, lunges, step-ups - 3 sets of 15 reps
30 min
Rest or gentle yoga
-
4-mile walk with rolling hills
75 min
Add side lunges and single-leg deadlifts - 3 sets of 12
30 min
5-mile hike, ~800 ft elevation gain
~2.5 hrs
Rest or light stretching
-
Week 3
Build
Increase mileage and start adding real elevation. You should feel pleasantly tired after Saturday hikes.
4-mile brisk walk
60 min
Weighted squats and step-ups - 3 sets of 15
35 min
3-mile easy walk or rest
45 min
5-mile walk with hills
90 min
Core circuit: planks, Russian twists, dead bugs - 3 rounds
30 min
6-mile hike, ~1,000 ft elevation gain
~3 hrs
Rest or gentle yoga
-
Week 4
Build
Start carrying a daypack on hikes. Break in your trail runners or boots thoroughly this week.
5-mile walk at a brisk pace
75 min
Weighted step-ups (10–15 lb pack) - 3 sets of 15 per leg
35 min
Rest or yoga
-
5-mile walk with hills, carry a light daypack
90 min
Legs + core - 3 sets, increase weight slightly
30 min
6–7 mile hike, ~1,200 ft gain, carry daypack with water
~3.5 hrs
Rest or light stretching
-
Week 5
Endurance
Push distance and pack weight. Saturday hikes should simulate real trekking days.
5-mile brisk walk
75 min
Weighted squats, step-ups, calf raises - 3 sets of 15
35 min
3-mile easy walk or rest
45 min
6-mile walk with hills, carry loaded daypack (15–20 lb)
2 hrs
Core + balance work - single-leg stands, planks
30 min
7–8 mile hike, ~1,500 ft gain, loaded daypack
~4 hrs
Rest or gentle yoga
-
Week 6
Endurance
Peak distance week. Your Saturday hike should feel close to a real trekking day.
5–6 mile brisk walk
90 min
Full leg + core circuit - 3 sets, maintain weights
35 min
Rest or yoga
-
6-mile walk with hills, loaded daypack
2 hrs
Light strength - focus on mobility and activation
25 min
8–9 mile hike, ~1,800 ft gain, loaded daypack
~5 hrs
Rest or light stretching
-
Week 7
Peak
Your biggest week. For the 8-day trip, try to summit a 14er or do your longest training hike yet.
5-mile moderate walk
75 min
Lighter session - 2 sets of 12, focus on form
25 min
4-mile easy walk or rest
60 min
5-mile walk with daypack
90 min
Rest - prepare for big Saturday
-
8+ mile hike, 2,000+ ft gain, full daypack. 8-day trippers: practice a 14er if possible
5–7 hrs
Rest or very light stretching
-
Week 8
Taper & Travel
Wind down training, stay loose, and prepare your gear. You've put in the work - trust it.
3–4 mile easy walk
45–60 min
Light strength or full rest
-
Rest - start packing and organizing gear
-
3-mile easy walk, break in any new gear
45 min
Rest - finalize packing, hydrate well
-
Short easy walk or rest. Travel to Breckenridge
-
Arrive in Breckenridge. Welcome meeting & dinner
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Training Tips
Listen to your body. Move a rest day earlier if you feel fatigued or sore - consistency beats pushing through pain.
Hydrate often, especially at altitude. Aim for 3–4 liters per day in the final two weeks.
Break in your footwear completely by Week 4. Starting an adventure in brand-new shoes can be uncomfortable and give blisters.
If you can, try to train at altitude. If not, aim for more elevation during your training plan.
Eat well throughout the plan - your body needs fuel to build the endurance for the longer days.
On rest days, gentle stretching or yoga keeps you loose without overtaxing your legs. It can also reduce soreness and improve flexibility.
Ready to put it to use?
Reserve your spot on the Colorado Highlights of the Rockies or Colorado High Alpine Circuit + 14er and start training.
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