How I train for a sub-100 days of PCT hike

In the past 15 years I have compensated for a family and a college professor, both of which require considerable time and attention to do well. The time to access and river by wild spaces was limited in this time frame, but I scratched the itching with mini adventures. Some remarkable examples have completed a double implementation of the Grand Canyon in one day, competing on the Arrowhead 135 Winter Ultramarathon and performing the superior hiking trail (and setting the FKT).

Last year my family gave me the greatest gift that I have ever received: her blessing to walk through PCT in 2025 and have a mega adventure. Nevertheless, I still have to minimize the time of my family and divide these efforts into my summer break between College semesters. For time restrictions and the fact that I just liked to move quickly and that I am cheap (and shorter hikes are more economical), I have to complete my PCT in 100 days or less through this summer. Is that a bad idea? Definitely! The best ideas are!

How do I approach this high/stupid goal (choose your adjective)? Do you have similarly high/stupid ambitions? If not, I don't blame you – Hyoh! Read on for answers to these questions!

A recipe with three ingredients to get your most important piece of equipment (you) Trail-Ready

The biggest variable behind a quick pass is your personal preparation. By that I mean how physically and mentally they are for this specific challenge. Of course there are other factors, especially a low basic weight and avoid sucking in hiking cities. However, your body is the engine that leads you on the way and your mind is on the steering wheel. All other factors are unimportant if your engine is too small if you are interrupted due to injuries or if you have simply lost the shell to continue.

Ingredient 1: have fitness at the basic level

The most important predictor for success at an endurance events, e.g. B. 6 months in the future is how fit you are before training. This basis comes from months, years or even decades of consistency. A high basic level means that your body is durable, your aerobic system can endure longer and tougher efforts, and your mind is cally from the work you have already invested. These are all fantastic features that lead to success in one pass.

So if you have consistently set up your aerobic endurance and muscle strength for a long time, you have a great lead. If you haven't done it, not everything is lost! Everyone will benefit from adding the next two ingredients.

Ingredient 2: Construction of your engine

On average 30 miles per day for a PCT hiking of SUB-100 days, your body needs a large engine (ie endurance). The best way to grow your engine is to allow yourself to increase the increasing increase in training and relax your body. The modality with which you increase your endurance is important here, since certain modes (e.g. cycling or swimming) do not prepare your body for the impact forces and the time on your feet that are required on one round.

Training for hiking through hiking makes more sense. Hiking is the most specific way to prepare your body for the challenges you are on your through hike, namely long fights of walking and the associated mental preparation.

My training will have a certain hiking, but for several reasons there will be a much higher proportion of running. First, running is easier to fit into a busy lifestyle. You can cover the same distance in shorter time while running. Second, running is more intense. It creates higher impact forces and increases its heart rate, which strengthens the musculoskeletal system during the construction of endurance and aerobic capacities.

Ingredient 3: become swoll

For 100 days to go for strength all day while wearing a backpack, strength requires strength, especially in the legs and in the core. To a certain extent, these systems develop naturally when they build their engine, especially if their running or hike contains a Hill training. The forces required when climbing are larger than with apartments that build up the strength. For additional credit, wear a loaded pack and/or add the mix trekking rods. Departures will prepare your bones to absorb higher impact forces and prepare your muscles for the harmful eccentric contractions associated with the rising mountain passes.

To go into your hike, you feel a few times a week as an indestructible rig that build electricity in your legs and include exercises such as squats, lounge steps and voting rights. Work your core in the same routine with exercises such as boards, Russian twists and mountain climbers.

A three -month fast training plan through the hike

As soon as you know your start date, you would like to think about the specific challenges with which your body faces and expose your body to comparable loads. The trick is to start slowly to gradually increase the training pollution and ensure that you rest sufficiently between the exercise fights so that your body can recover. You know whether the training has the desired effect if you hike or run faster with the same effort (or a heart rate) after or so. If this is not the case, reduce the training pollution and increase your recovery.

Suppose you have a moderate to high fitness at the basic level and you should bring the following three -month training program to the start of your path. Start training earlier when your basis is lower and can slowly hike from your current basis to running or running or 3 days a week.

Weeks 1-4

*Ramps from about 3 (week 1) to 5 (week 4) simple runs a week with 1-1.25 hours, some on hiking trails. If you cannot have a conversation with your training partner without snapping for air, you slow down.

*Do longer (or whenever you can insert it) longer (~ 1.5-2.5 hours), ideally with trekking rods and a light pack. If it feels fun, go a little harder when climbing and descending.

*Dediciency 2 days a week. Many excellent routines especially for Thru hikers are out there. Find one that works for you, it doesn't take longer than an hour and does not hurt it for more than 2 days.

Weeks 5-9

*Run 4 times simply, 1.25 hours per run during the week. On the fifth day of the week, make a faster run in which you warm up for 15 minutes, spend about 30 minutes in a comfortable (ie “Tempo”) speed and cool for 15 minutes.

*Take a longer (~ 2-3 hours) trail run on Saturday and push it back onto the hills, again with trekking rods and a light backpack.

*Wands 15 to 20 miles on Sunday with her special backpack with the most, if not all of your equipment.

*Dediciency 2 days a week.

Week 10

*Just run 4 times during the week, with a speed run during the week.

*Dediciency either once or skip it this week.

*At the weekend, make a 2-3-day backpack trip with an average of 25 to 30 miles (or 10 to 14 hours) per day and use the equipment you want to start on the ThrU hike.

Weeks 11-12

*Take three simple hours of runs with a speed run during the week.

*If you start in South California in May, try to add a 15-30-minute sauna after each training session, especially if you come from a colder climate. This makes your ability to manage the heat.

*Find a ~ 30-minute routine that focuses on the mobility of the lower body and complete them 1-2 times a week.

*Make a relatively short (~ 1.5-2 hour) in the long term on paths with trekking rods. Take off the other day of the weekend.

Close thoughts

A sub-100-day-PCT passage requires endurance, core and leg thickness as well as mental toughness. It is essential to be in harmony with your body with your body by balancing high mileage and sufficient recovery. By gradually increasing your training volume, practicing durable runs and/or hikes with a loaded pack and holding rods and carrying out regular strength sessions, you are well prepared for a quick diameter hike.