Physical Preparation Guide
January – July: Building Your Body for the Trek
28 miles • 2 days • High elevation • Handcart pulling
What You're Building
Your Training Timeline
Develop the walking habit and let your body begin adapting to consistent movement.
- Three walking sessions per week, 30–45 minutes
- One longer walk per week, 60 minutes
- Optional low-intensity strengthening: step-ups, body-weight squats
Walking becomes routine; you'll notice improved stamina and fewer aches; any early discomfort appears now when you can address it.
Minimum Readiness Criteria
The baseline required for safety, not performance
- Able to walk continuously for 90 minutes without distress
- Completed footwear break-in
- Able to walk in modest heat (80–90°F) without dizziness
- No unresolved foot, ankle, knee, or hip pain from regular walks
- Capable of carrying light load for short periods without breakdown
Why This Plan Works
This plan builds the specific physiological systems needed for the trek
📱 Quick Weekly Reference
| Phase | Weekday | Weekend |
|---|---|---|
| Jan–Feb | 3× 30–45 min walks | 1× 60 min walk |
| Mar–Apr | 2× 45–60 min walks | 1× 75–90 min walk |
| May | 2× 60–75 min walks | 1× 90–120 min walk |
| Jun–Jul | 2× 60–90 min walks | 1× 2–2.5 hr walk |
💡 Tips for Success
Start Now
Begin wherever you are in the timeline. Some preparation is better than none.
Consistency Wins
Regular short walks beat occasional long ones for building adaptation.
Listen to Your Body
Early injuries now are better than injuries on the trail. Rest when needed.
Hydrate Always
Practice drinking water before, during, and after every training walk.
Ready to Start Training?
Print this guide and track your progress. Check off requirements as you complete them each week.