Trekking Training Plan: A Comprehensive Guide for 30, 60, and 90 Days
The most frequent question before any expedition is always the same: "How fit do I need to be?"
The short answer is: it depends on your destination. The long answer is: more than you think, but less than what scares you. There is a brutal biomechanical difference between a one-day trek in local hills and a 5-day expedition in the high Andes.
To ensure you can experience your next adventure with safety and total enjoyment, we explain the expected fitness levels for different terrains, what modern sports science says about mountain performance, and how to arrive fully prepared based on the weeks you have left before departure.
The Science of Mountain Performance
Searching for generic fitness routines online is a common mistake. From sports science, and backed by research published in specialized portals such as the Grupo Sobre Entrenamiento (G-SE), we know that running around the park (traditional cardio) is simply not enough.
The key to success in the mountains lies in Concurrent Training—that is, the simultaneous combination of strength and aerobic endurance.
Strength training (quads, glutes, hamstrings, and core) drastically improves what we call "movement economy." In simple terms: strong legs consume less oxygen with every step, delay systemic fatigue, and protect your joints during prolonged descents (eccentric strength). Your body becomes a much more efficient machine to traverse great distances.
How Much Do You Need to Train Based on the Destination?
- 1 to 2-Day Treks (Moderate terrain): The goal is to be able to walk 6 to 8 hours with a light pack (5–8 kg / 11–17 lbs) without feeling exhausted. If you exercise regularly 2 or 3 times a week, you are likely very close to the required level.
- 3-Day Treks (Demanding regional summits): You need solid aerobic endurance, strongly activated legs, and to have walked at least once in your city with a weighted pack to accustom your shoulders.
- Long Expeditions or High-Altitude Mountaineering (Salkantay, Torres del Paine, High Andes): These ideally require 3 to 6 months of progressive preparation. With 4 to 6 weeks of highly targeted planning, you can reach a moderate destination in decent condition, but high altitudes forgive no shortcuts.
⚠️ Important Notice: The following plans are general and informative outlines. The uniqueness of each body, your injury history, and your daily routine require that your definitive planning be supervised by a Physical Education Professional. At Mons, we feature our specialized Entrenamiento Mons unit, where we map out your specific physical preparation based on your goal.
The 30-Day Plan (For 1 to 3-day treks)
If you only have one month before your first trip to regional hills or a moderate trek, the key is to activate the joints and muscles that trekking demands without arriving at your trip exhausted.
Weeks 1 and 2 (Activation):
- 3 weekly walks at a sustained pace: Duration of 40 to 60 minutes. The intensity should allow you to talk but not sing (Aerobic Zone 2).
- 2 strength sessions: Squats, lunges, and step-ups on a box or stairs.
Weeks 3 and 4 (Specificity):
- Maintain the 3 weekly walks, but add your loaded pack (5 to 8 kg / 11–17 lbs) to at least one of the sessions.
- If possible, seek out uneven terrain with real ascents and descents.
- Deloading Phase: Rest completely for 2 or 3 days before traveling, performing only gentle joint mobility work.
The 60-Day Plan (The leap toward consistency)
Having two months allows you to apply the principle of progressive overload: your body has time to break down muscle fibers, recover, and grow stronger. This is ideal for climbing summits over 3,000 meters.
Month 1 (Structural Base):
- Apply the 30-day plan outline, focusing heavily on gaining maximal strength in the gym. Lift weights that challenge you, with fewer repetitions (always under supervision).
Month 2 (Transfer to the Mountain):
- Long Weekends: Replace one of your short weekly walks with a 3 to 4-hour trek on Saturdays or Sundays, carrying a 10 kg (22 lbs) pack.
- Eccentric Strength: In the gym, focus on lowering the weight slowly during each squat repetition. This simulates the toll your knees will take when walking down a mountain.
The 90-Day Plan (High Altitude and Long Expeditions)
Three months is the gold standard for preparing your physiology to experience the immensity of major mountain ranges (such as the Patagonian, Peruvian, or high Andean peaks).
Months 1 and 2 (Building):
- Follow the 60-day guidelines but increase the volume. Your weekend walk should gradually reach 5 to 6 hours of continuous hiking.
Month 3 (Simulation and Tapering):
- Back-to-Back Days: The great secret of long expeditions is teaching the body to work while fatigued. Hike for 4 hours on Saturday with a loaded pack, and on Sunday, go out again for 3 hours. Condition your legs to work without total rest.
- Hydration: Use this month to determine your sweat rate. Test how much water and electrolytes you need to consume per hour of marching.
- Tapering: During the final 10 to 14 days prior to the expedition, drastically reduce intensity and volume (by 50%). The work is already done; you only need to arrive with your glycogen stores completely intact.
If you feel it is time to test your aerobic capacity in a safe, controlled environment, contact us via WhatsApp at +54 9 3512 11-3842. We will help you choose the perfect destination based on your current level.