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Couch to Trail Hiking Trekking 12 Weeks

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Couch to Trail Hiking Trekking 12 Weeks


Janine K Pleasant

All plans by this Coach


13 Weeks

Plan Description

Thank you for selecting this Couch to Trail training plan, proudly presented by LB Endurance.

The plan is intended to prepare you to complete a 4 day or longer hike with an average of 8 miles per day or more. This could include overnight backpacking or a series of day hikes. The goal is to complete your hike healthy and happy!

You do not need to already be hiking to start this plan. If you are already hiking short distances you may slightly increase the distance specified in the first 3 weeks of the plan.

Each training week will include 5 to 6 walks/hikes and 2 to 3 strength training sessions that can be done at home with minimal equipment. Strength training is a critical component to reduce the risk of injury during training and your hike. Every week will include one full rest day for recovery.

Training to carry a weighted backpack is imbedded in the plan with the weight increasing over time.

The plan also includes several tips and reminders to help you prepare for an enjoyable event, including guidance on nutrition, gear, logistics planning, and hydration.

Please have a doctor’s approval before starting this, or any exercise program.

Have fun! If you have questions, or are interested in enhancing this plan, contact us at or We offer plan enhancements such 1-1 consultations and physiological testing to precisely dial in your nutrition and hydration needs, as well as training zones to ensure you aren't going too hard! As a LBE Training Plan customer, you will enjoy discounts on these services.

Follow us on Facebook and Instagram, and include #lbendurance on all your social media posts.

Have a great hike!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x6
25mi 10mi
Strength x2
02:20:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
25mi 10mi
02:20:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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