8 Week Backpacking Training Plan

Desperately hoping to see some of these guys while we are there!

Desperately hoping to see some of these guys while we are there!

So excited to be heading back to Iceland, this time in the Summer! This is the first backpacking trip I have done since undergrad! Here is my training plan in case useful for others, any feedback much appreciated!

Ideally, we would have started at 12 weeks out, but we started at 8. If you plan on doing 10+ miles per day, you need to do at least 3 days of “cardio” (aka walking/hiking- the best way to prepare your body for a certain activity is to do that specific activity, so walking on natural terrain with your pack is the best choice.). Choose endurance over intensity if you can- HIIT is popular these days, but you would be better off walking outside with your pack for 20-30 minutes than running on a treadmill for the same time.

This plan is based on a similar training plan I did when training for my half marathon, slowly increasing mileage and pack weight, tapering down a bit at the end to do a bit of recovery before the big trip! It includes: 3 days of strength training, 1 short midweek evening hike, 1 long hilly weekend hike.

Now I know you are looking at this like whhhat I can’t walk every day, but the 2-3 miles is going to be multitasking, where I walk to and from work carrying what I need for the day in a regular backpack. If you work super far, try to park or get off the train 1.5 miles early and walk the rest of the way. You can also walk to the grocery store and carry everything home!

One note- your pack should not weight more than 20% of your body weight (I weigh 120ish, so my pack should be a max of 24 lbs, my partner is heavier, with a max of 31 lbs).

One note- your pack should not weight more than 20% of your body weight (I weigh 120ish, so my pack should be a max of 24 lbs, my partner is heavier, with a max of 31 lbs).

8 week training plan:

Weeks 1 + 2:

  • Mon - Legs; 2-3 mi walk
  • Tues - Short Hike (3-4 miles)
  • Wed - Rest; 2-3 mi walk
  • Thurs - Feet + Ankles; 2-3 mi walk
  • Fri - Rest; 2-3 mi walk
  • Sat - Long Hike (6-7 miles)
  • Sun - Shoulders; foam rolling; 2-3 mi walk

Weekly mileage: 19-23 miles; carrying 10 lbs each walk

Weeks 3 + 4:

  • Mon - Legs; 2-3 mi walk
  • Tues - Short Hike (4 miles)
  • Wed - Rest; 2-3 mi walk
  • Thurs -Feet + Ankles; 2-3 mi walk
  • Fri - Rest; 2-3 mi walk
  • Sat - Long Hike (9-12 miles)
  • Sun - Shoulders; foam rolling; 2-3 mi walk

Weekly mileage: 23-28 miles; carrying 12-15 lbs each walk

Weeks 5 + 6:

  • Mon - Legs; 2-3 mi walk
  • Tues - Short Hike (4 miles)
  • Wed - Rest; 2-3 mi walk
  • Thurs - Feet + Ankles; 2-3 mi walk
  • Fri - Rest; 2-3 mi walk
  • Sat - Long Hike (15-17 miles)
  • Sun - Shoulders; foam rolling; 2-3 mi walk

Weekly mileage: 29-33 miles; carrying 17-20 lbs each walk

Weeks 7 + 8:

  • Mon - Legs; 2-3 mi walk
  • Tues - Short Hike (4 miles)
  • Wed - Rest; 2-3 mi walk
  • Thurs - Feet + Ankles; 2-3 mi walk
  • Fri - Rest; 2-3 mi walk
  • Sat - Long Hike (10-13 miles)
  • Sun - Shoulders; foam rolling; 2-3 mi walk

Weekly mileage: 24-29 miles; carrying full/max pack weight (24?) each walk

Anything else I should be incorporating? Let me know your secrets and tips in the comments!

Val OliphantComment