10k to Thru Hike

Time Required:
1.5 hours 3-4x/week
>1.5 hours 1-2x/week
Total Time = 10-30 hours/week

Equipment Required:
Workout clothes
Trail Running Shoes
Resistance Band(Green)

Recommended Equipment:
Yoga Mat
Trekking Poles


This Training Plan is designed to take you from capable running a 10k to capable of sustaining the long strenuous days of a thru hike. Starting your thru hike in good shape can go along way toward the success and enjoyment of your trip. Anything from a 2 week trip on the John Muir Trail(JMT) to 5 Months on the Pacific Crest Trail(PCT) will require strength, endurance and durability. This training plan uses running, hiking and weekend backpacking trips to increase your cardiovascular fitness and strength. Core and Strength work are included to improve your strength, stability, and durability.  To get into shape to run a 10k try our Free Fun Run to 10k training program.

Week 1 Sneak Peak:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1



Strength & Core


Run (40min)




(3.5 Hours)



Strength & Core


A more detailed description of each day’s workout is included in the full plan.