Can hiking improve running?

Training for hiking: training plan for endurance training (part 6)

After a long time, the series of articles Training for Hiking continues. I took a closer look at your feedback on the last few parts and decided to get a little more specific. I'll tell you more about practical running training and an example of one at the end Training plan for hikinggive with on the way. So you not only have a training plan for endurance training at hand but also an example of a training plan for strength training from Part 5 of the series - so you are well taken care of!

Table of Contents

A few words in advance

I am not going to serve you a ready-made training plan for hiking that you can use 1 to 1 for yourself. There are several sites that can do it much better and provide you with countless training plans, e.g. Runner’sWorld. I would much rather explain to you what is important when creating a training plan for hiking and provide instructions on how you can create your own training plan - specially tailored to your needs.

Therefore I give you step by step instructions and only at the end there is an example that is specially tailored to my needs. So use the training plan as a common thread and adapt it to your own needs or even better: use the information in the article to create your own training plan!

What do I want to achieve? Define a goal!

As is so often the case in life: First of all, define your goal! What do you want to achieve? Without goals, we cannot achieve anything in life and it is the same with sport. Take the time, go inside and ask yourself what you want to achieve in the near future (in terms of endurance) and write it down - with pen and paper!Do you want to take part in a 10 km run? Do you want to take part in a 5K run? Do you want to get fit for the next long-distance hike / hut tour / alpine tour? Do you just want to build up a certain basic stamina so that you can feel better during the morning round with the dog?

There are many goals - define your own!

Once you have defined and written down your goal, it will immediately be easier for you to take the next step and get a first idea of ​​the requirements that the training entails. Different goals have different requirements. The stress of a 14-day hike is completely different than the stress of a 10 km run, which you do in one day. You will get a better feel for planning and be better prepared.

In other words: you are mentally prepared for the coming weeks!

Establish a schedule for the training plan

When you have reached this phase, you have to schedule your project. What does that mean exactly? For example, you have planned a 14-day long-distance hike through Sweden, during which you have to cover 20 km with your backpack every day (by the way, we have already done it, but with us it was only 10 km per day;)). If you only start training a week in advance, you can already imagine that you will be a little late for that.

Individual training

This means: plan well in advance so that you still have enough time to implement your goals. Sports training and, above all, endurance training require a lot of time and (beware of puns) perseverance. It takes several weeks of regular endurance training to build up a solid basic endurance. Of course, it always depends on your individual performance, depending on whether you already do endurance training regularly or are just starting out.

It also depends on your personal goal. Obviously, if you've set out to run a marathon, you'll need more preparation than you would for a 5K run or a walk with the dog.

So I cannot say in general how many weeks of preparation you will need for your specific goal, as too many factors play a role (scope of training, personal performance, etc.). Therefore, in my example below, I'll tell you how I set up my schedule for my personal goal. So you get a rough feeling for it and can adapt it to your goal. Of course, it also depends on how much time you want / can invest and how often you train, for example, during the week (keyword training scope).

Define training methods

The next thing is to get down to business, namely the actual creation of the training plan. You know your goal and how much time you have for it. Ergo, you are now looking for the right training methods to achieve your goal in the defined time. You don't know any training methods and don't know how to best achieve your goal? Don't worry, in Part 2 of the series I presented all training methods and explained what they do and what they are good for - just drop by there!

Basic endurance is important - even when hiking

Here are a few more tips in general: If you are complete newbies and are just starting out with endurance training, you should first see that you improve your basic endurance. The basic endurance is the foundation on which you can gradually build your specific endurance. It doesn't work without a foundation or have you ever seen a house floating in the air?

The endurance method is particularly suitable for building up basic endurance. If you already have a certain basic endurance, you can proceed more specifically and supplement your training plan with the interval method or the repetition method. This allows you to get even more out of it and, above all, to train your anaerobic endurance. I have also summarized other basic tips and information in the first part of the Basics for hiking training series.

Example training plan for hiking

To give you a more precise idea, I'll go through the instructions step by step below. Then you can align yourself and create your own training plan for your personal goal based on my example.

What do I want to achieve? Define a goal!

In my example, I would of course like to prepare for my next trekking tour in Scandinavia: 14 days on foot through the Norwegian fells. Daily stages of up to 20 km and everything I need I carry with me in my backpack, which weighs around 20 kg. Is there anything more beautiful? Simple answer: If I can still enjoy nature in peace and quiet, because I'm physically totally fit and don't feel like it was my last in this world every evening.

Joking aside, but I am already putting myself in the position of what it could be like on site and immediately worrying a lot more than I have no specific goal. I am also aware that I have to cover at least 20 km a day with a backpack that weighs 20 kg. So much for my goals in life.

Set up a schedule

It continues with setting up the schedule. Since I go jogging regularly during the week anyway and have a good basic endurance, I would plan another 4 weeks for my specific training plan for hiking for my project. For the sake of simplicity, we assume that I would not have this and would never have done a long-distance hike. Then I would schedule 8 weeks of specific training or even 10 to be on the safe side.

1 to 2 weeks to get to know my body and my personal performance, 4 to 6 weeks to build up a certain basic endurance and another 1 to 2 weeks to increase the intensity a little earlier. I would set the amount of training to be 3 days a week, 2 a week and one training day at the weekend, I think that's feasible.

Define training methods

Now we've already gathered important information that we can work with. We summarize briefly:

  • 14-day long-distance hike with 20 km daily stages
  • 20 kg backpack
  • 8 to 10 week schedule
    1. Get to know each other for 1 to 2 weeks
    2. Build up basic stamina for 4 to 6 weeks
    3. Increase intensity for 1 to 2 weeks
  • 3 training days per week

Getting to know the performance

First and foremost, it is about getting to know your own body and your personal capabilities and limits. That's why I would recommend that you just start running and see how long you can hold out at a moderate pace. Is it 5, 15, 30 minutes or even an hour? It is important to get a first feeling and also to set your personal pace.

If you can only manage 10 minutes the first time, then reduce your pace and maybe the next time you can already do 15 or 20 minutes. You should of course still jog and not crawl. The point is to find the performance limit and to do so as easily as possible without the help of complicated tests. This can take a few days of training, but it pays off later.

Build basic stamina

If you have found your performance limit and your personal running pace, then you are ready to lay the foundation - the basic endurance. As already mentioned, the permanent method is very suitable for this. But not only for basic endurance, but also especially for our personal goal. We remember: daily stages of 20 km, which we complete hiking through the Norwegian Fjell. Our body mainly works aerobically here (if you don't know what is meant, please read part 1).

The continuous method trains our aerobic endurance exactly - 2 birds with one stone in this case. Of course, you should always sprinkle a training session with the interval or repetition method in between to get a bit of variety and also to train your anaerobic endurance a little. But the focus here should be clearly on the endurance method and aerobic endurance.

Increase intensity

Since you have now built up a certain basic stamina and the trip to the Norwegian Fjell is imminent, you should increase the intensity a bit in the last phase in order to push your performance limit a little higher. Just keep training according to the same methods, but try to run a little faster or incorporate more repetitions or intervals or add an extra day of training on top of it. Here you can also use the competition method and simply simulate a day of the tour. Pack your backpack with 20 kg and go on a 20 km day tour - the dress rehearsal, so to speak. You won't be spared the wry looks of people on the hiking trails, but they are worth it.

Conclusion on the training plan for hiking

I hope this information will help you create your own hiking training plan. In this article, my aim was not to serve you a ready-made training plan on a silver platter, but to give you general instructions and the knowledge to take along so that you can create your own training plan - specially tailored to your needs. Please also have a look at the other 5 parts of this series of articles Training for hiking to get the necessary knowledge or to supplement your endurance training with additional strength training.

If you have any questions or suggestions, please leave me a comment or feedback or maybe tell me how you create your training plan for hiking.

Here you can find the other parts of the series "Training for hiking":

You don't want to miss an update on this series?

We regularly publish new blog articles on the subject of the outdoors - also on our series “Training for hiking”. If you don't want to miss any of our articles on this topic, you are in the right place in our newsletter, which appears every 1 to 2 weeks.

A little icing on the cake: As a newsletter subscriber, you automatically take part in our giveaways, in which you can win backpacks, merino shirts or the like, for example.

By clicking on "Receive updates" you agree to our privacy policy.

By submitting the form, your email address will be sent to the data protection-certified newsletter software provider Mailchimp for the technical dispatch of our newsletter. You can withdraw your consent at any time. You can find more information on this in our privacy policy. (Sorry for this text, the BDSG and the GDPR send their regards ...)


It wasn't long ago that I discovered hiking for myself. My first long-distance hike was the Eifelsteig, which you can also read about here on the blog. That was also the starting signal for Trekkinglife. But I've always been close to nature, thanks to my parents. The first vacations of my life always went north to Scandinavia. That's probably where my enthusiasm for the Scandinavian countries comes from.

Similar articles