Get Your Body Trail-Ready with Our Six-Week Fitness Plan

Story by: Jen Farrugia & Brendan Copley | December 20, 2023

As you prepare your body to walk an average of six miles a day for a week, even the fittest among us can benefit from the advice of certified athletic trainers Jen Farrugia and Brendan Copley of PT360. Their six-week fitness plan fires up the muscles you need to walk efficiently—from your calves to your core—so you can absorb every sweeping vista and savor every cultural delight without worrying whether you’ll make it to trail’s end.

Get Your Body Trail-Ready with Our Six-Week Fitness Plan 7

The last thing anyone wants when they join a walking adventure is to discover on the first day that it’s physically too demanding for them. That’s why we carefully rate each tour’s activity level—to ensure everyone can find a tour that’s a good fit. It’s our goal to leave each guest feeling exhilarated, not exhausted, at the end of a day’s trek.

Jen is a co-owner of PT360, a state-of-the-art physical therapy practice. She’s been an athletic trainer and rehabilitation specialist for more than ten years, studying in West Virginia and managing a wellness center in Wyoming. Passionate about the joys of movement, Jen takes a whole-body approach to her work. Brendan has helped people perform at their best from Quinnipiac in Connecticut to Washington State University. Today, he works with University of Vermont sports teams, so he knows a thing or two about training, whether for a big game or a long walk.

Jen and Brendan remind us—and we hope they’ll remind you, too!—that anyone can enjoy a Walking Adventure. All you need to do is put in some prep time. Take a look below to get started!

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Walk the Walk with Our Six-Week Training Plan

NOTES TO ENHANCE YOUR TRAINING: Incorporating stretching and/or yoga one to two times weekly is important. The stretches below focus on hip openers. Lunges and squats also serve as great mobility movements and hip openers. It’s okay to replace walking for one day of swimming to help the body move more fluidly and still get your work in.

You’ll see Cross Training Days worked into the below regimen. These are designed so you can go at your own pace and comfort level. Adjust them as desired depending on your most recent activity level.

WEEK 1

Monday: Rest day

Tuesday: Walk 30 minutes

Wednesday: Cross training — perform 3 rounds

10 x Squats
10 x Eccentric calf raises (perform calf raises on a stair and allow heels to drop below parallel)
Wall sit 30 seconds
Plank hold 10-30 seconds

Thursday:

Rest, or walk or swim 30 minutes
Warm up with accessory work (see below)

Friday: Cross training — perform 3 rounds

10 x Squats
10 x Eccentric calf raises (perform calf raises on a stair and allow heels to drop below parallel)
Wall sit 30 seconds
Plank hold 10-30 seconds

Saturday:

Warm up with accessory work
Walk 3 miles at a slow steady pace on a flat route

Sunday: Walk 30-45 minutes + stretching or yoga

WEEK 2

Monday: Rest

Tuesday: Walk 35 minutes

Wednesday: Cross training — perform 3 rounds

10 x Squats weighted (can use household items in a backpack if you do not have weights)
15 x Bridges
10 x Eccentric calf raises
Wall sit 35-45 seconds
Plank hold 30 seconds

Thursday:

Rest, or walk 35 minutes
Warm up with accessory work

Friday: Cross training — perform 3 rounds

12 x Squats – weighted
15 x Bridges
12 x Eccentric calf raises (perform calf raises on a stair and allow heels to drop below parallel)
Wall sit 35-45 seconds
Plank hold 35 seconds

Saturday:

Warm up with accessory work
Walk 3.5 miles at a slow steady pace

Sunday: Walk 60-90 minutes. Try to find some low inclines. Add stretching or yoga.

WEEK 3

Monday: Rest

Tuesday: Walk 40 minutes. Try to find some hills or walk partially on a trail.

Wednesday: Cross training — repeat the following movements for 30 minutes

15 x Squats
15 x Bridges
15 x Eccentric calf raises
Side plank 10-20 seconds (can perform with bottom knee down or legs fully extended)
Plank hold 30-45 seconds (alternate between low plank from knees and high plank from toes)

Thursday:

Rest, or walk or swim 40 minutes
Warm up with accessory work

Friday: Cross training — repeat the following movements for 30 minutes

15 x Squats
15 x Bridges
15 x Eccentric calf raises
Side plank 10-20 seconds (can perform with bottom knee down or legs fully extended)
Plank hold 30-45 seconds (alternate between low plank from knees and high plank from toes)

Saturday:

Warm up with accessory work
Walk 4 miles at a slow steady pace

Sunday: Walk 65-90 minutes, 20-40 minutes on a trail or uneven ground if possible + stretching or yoga

WEEK 4

Monday: Rest

Tuesday: Walk 45 minutes. Try to find some hills or walk partially on a trail.

Wednesday: Cross training — repeat the following movements for 35 minutes

10 x Each lunges alternating
20 x Bridges
10 x Each single leg calf raises
Side plank (can perform with bottom knee down) 20-30 seconds
Plank hold 1 minute, alternating between low plank from knees and high plank from toes

Thursday:

Rest, or walk or swim 45 minutes
Warm up with accessory work

Friday: Cross training — repeat the following movements for 35 minutes

10 x Each lunges alternating, weighted
20 x Bridges
10 x Eccentric calf raises
Side plank (can perform with bottom knee down) 10-20 seconds
Plank hold 1 minute, alternating between low plank from knees and high plank from toes

Saturday:

Warm up with accessory work
Walk 4.5 miles at a slow steady pace on a flat route

Sunday: Walk 75-90 minutes; include 40-60 minutes on a trail or uneven terrain. Add stretching or yoga.

WEEK 5

Monday: Rest

Tuesday: Walk 50 minutes; include 30 minutes on a trail or uneven ground or find some hills to walk.

Wednesday: Cross training — repeat the following movements for 40 minutes

10 x Each lunges
15 x Squats, weighted
10 x Each single leg bridges per side OR elevated bridges with both feet elevated on chair, couch or box
10 x Each single leg calf raises
Side plank with 10 leg lifts per side
5-8 Push-ups (can be performed on a wall, chair or from the floor) + plank hold 20 seconds

Thursday:

Rest, or walk or swim 50 minutes
Warm up with accessory work

Friday: Cross training — repeat the following movements for 40 minutes

10 x Each lunges
15 x Squats, weighted
10 x Each single leg bridges per side OR elevated bridges with both feet elevated on chair, couch or box
10 x Each single leg calf raises
Side plank with 10 leg lifts per side
5-8 Push-ups (can be performed on a wall, chair or from the floor) + plank hold 20 seconds

Saturday:

Warm up with accessory work
Walk 5 miles at a slow steady pace on a flat route

Sunday: Walk 90 minutes; find a short hike or trail for the duration of walk time. Add stretching or yoga

WEEK 6

Monday: Rest

Tuesday: Walk 90 minutes; find a short hike or trail for the duration of walk time. Add stretching or yoga

Wednesday: Cross training — repeat the following movements for 40 minutes

10 x Each lunges
15 x Squats, weighted
10 x Each single leg bridges per side OR elevated bridges with both feet elevated on chair, couch or box
10 x Each single leg calf raises
Side plank with 10 leg lifts per side
8-10 Push-ups (can be performed on a wall, chair or from the floor) + plank hold 20 seconds

Thursday: Rest or walk/swim for 55-65 minutes

Friday: Cross training — repeat the following movements for 40 minutes

10 x Each lunges
15 x Squats, weighted
10 x Each single leg bridges per side OR elevated bridges with both feet elevated on chair, couch or box
10 x Each single leg calf raises
Side plank with 10 leg lifts per side
8-10 Push-ups (can be performed on a wall, chair or from the floor) + plank hold 20 seconds

Saturday: