Q:

How can I train for a long hike?

I'm planning to walk from Sandy, Oregon to Seattle, Washington. How should I train?
The Editors
Santa Fe, NM

A:

To set up a training plan, first determine how far or long you plan to walk each day during the event. For instance, if you have seven days to walk 200 miles, your training goal would be to build your work capacity—that is, the muscle endurance needed to walk for hours each day—up to about 28.5 miles a day. If you have a month, obviously you won't need to walk as far each day. But sticking with the seven-day example, and assuming you have a good fitness base already and a month to prepare, try the walking schedule below. Then take a day or two off to rest prior to the big event.

Ate

Week 1
Monday - 20 miles
Tuesday - 10 miles
Wednesday - 20 miles
Thursday - 10 miles
Friday - 20 miles
Saturday - 20 miles
Sunday - off

Week 2
Monday - 25 miles
Tuesday - 15 miles
Wednesday - 25 miles
Thursday - 15 miles
Friday - 20 miles
Saturday - 25 miles
Sunday -off

Week 3
Monday - 30 miles
Tuesday - 15 miles
Wednesday - 30 miles
Thursday - 15 miles
Friday - 20 miles
Saturday - 30 miles
Sunday -10 miles

Week 4
Monday - 30 miles
Tuesday - 20 miles
Wednesday - 30 miles
Thursday - 20 miles
Friday - 30 miles
Saturday - 30 miles
Sunday - 10 miles

In addition to walking, aim to lift weights at least twice a week to build strength and stability, and help your body recover with daily massage and stretching sessions. You'll also want to break in a few pair of shoes for the walk. For more race tips, visit http://coreperformance.com/race.

- Paul Robbins, metabolic specialist for Core Performance

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