PCT training plan for an attempt of less than 120 days (May 3, 2026)


I have a fortune teller who gives me advice. Still, the message is simple: trust the process and do the work. Since I’m four weeks into training, this PCT training plan turns that idea into weekly goals: durability, leg climbing, heat tolerance, and ready-to-go strength. This PCT training plan is my structured preparation for a sub 120 day attempt.

PCT Training Plan Overview

Four phases, like cards placed in a psychic reading:

  • Base: “Listen to the body.”
  • Build: «Stack the days.»
  • Peak: “Practice the path.”
  • Taper: “Come with enthusiasm.”

Below is the week-by-week schedule. First, “#1 to #3” are the main walks or key sessions. Then the remaining mileage comes from easy filler miles (walks, short hikes, or recovery runs). Finally, the “weekly mileage” is the target total for the week.

Base Phase (Weeks 1-8): Consistency + Foot/Ankle Durability

First, this phase develops foot/ankle routine and durability. At the same time, the volume and lift gradually increase. The weight of the backpack stays light at first; however, increase it on weekends to develop hiking-specific strength without overloading the body. Finally, taper weeks reduce the risk of injury and ensure adaptations.

Week Date Phase Focus Weekly mileage (mi) Elevation Gain (ft) Package Weight (lbs) #1 #2 #3 Weekly
1 11/30 Base Initial volume, foot/ankle preparation 30 3000 8 to 10 pounds 4.5 4 21.5 30
2 12/7 Base Consistency 32 3500 8 to 10 pounds 5.5 4.5 22 32
3 12/14 Base slight hit 35 4000 8 to 12 pounds 5.5 4 25.5 35
4 12/21 Base Reduction from 20 to 25% 28 3000 8 to 12 pounds 4.5 3.5 20 28
5 12/28 Base Add vertical 38 5000 10 to 15 pounds 5.5 4 28.5 38
6 1/4 Base Longest day introduction 42 6000 10 to 15 pounds 6.5 4.5 31 42
7 1/11 Base Pack 12-15 lbs on the weekend 45 6500 12 to 15 pounds 10 3.5 31.5 45
8 1/18 Base Reduction + skill 32 4000 10 to 12 pounds 4.5 3.5 24 32

Building Phase (Weeks 9-16): Consecutive Resistance + More Vertical

Next, fitness becomes specific to hiking. The mileage increases to the 50-70 range and the consecutive days become routine. Additionally, elevation gain is increased to develop climbing legs. Finally, I emphasize technical descents, because the sustained impact downhill is a major limitation on a long hike.

Week Date Phase Focus Weekly mileage (mi) Elevation Gain (ft) Package Weight (lbs) #1 #2 #3 Weekly
9 1/25 Build Consecutive introduction 50 7000 12 to 15 pounds 6.5 4.5 39 50
10 2/1 Build Volume 50 to 60 miles 60 8000 15 to 18 pounds 7.5 5.5 47 60
11 2/8 Build Greener 62 8500 15 to 18 pounds 10 3.5 48.5 62
12 2/15 Build Reduce 45 6000 12 to 15 pounds 5 3.5 36.5 45
13 2/22 Build Longer backs 65 9000 18 to 20 pounds 6.5 5 53.5 65
14 3/1 Build 60-70 miles per week 70 10000 18 to 20 pounds 7.5 5.5 57 70
15 3/8 Build Technical declines 68 10000 18 to 20 pounds 7.5 4.5 56 68
16 3/15 Build Reduce 50 7000 15 to 18 pounds 4.5 3.5 42 50

Peak Specificity (Weeks 17-20): Multi-Day Blocks + High Vertical + Heavier Loads

Then I move on to the trail simulation. Specifically, I stack long, repeated days, increase vertical gain, and carry heavier loads. Instead of one big weekend, I build multi-day blocks while staying functional the next morning. As a result, the work feels more like a path and less like a large, single effort.

Week Date Phase Focus Weekly mileage (mi) Elevation Gain (ft) Package Weight (lbs) #1 #2 #3 Weekly
17 3/22 Maximum specificity 4-day block practice. 75 11000 20 to 26 pounds 6.5 5 63.5 75
18 3/29 Maximum specificity High vert + load 80 12000 22 to 28 pounds 10 5.5 64.5 80
19 4/5 Maximum specificity Second 4-day sequence 78 11000 22 to 28 pounds 6.5 5 66.5 78
20 4/12 Maximum specificity Last great weekend 75 10000 26 to 32 pounds 5.5 3.5 66 75

Tapering (weeks 21 to 22): Reduce volume, pace yourself

Finally, tapering reduces the stress of training while keeping the habit intact. I cut the volume, but keep the pace. The goal is freshness without losing routine. As a result, I arrive rested, healthy and alert, not exhausted.

Week Date Phase Focus Weekly mileage (mi) Elevation Gain (ft) Package Weight (lbs) #1 #2 #3 Weekly
21 4/19 Sharpen 50% volume 45 5000 10 to 15 pounds 5 5 35 45
22 4/26 Sharpen 30-40% of volume 35 4000 10 to 12 pounds 4 4 27 35

Heat, Conditions, and Specific Trail Skills

In the meantime, as the weather warms, I’ll be putting on heat adaptation layers. For example, I’ll schedule some walks during the warmer parts of the day and practice pacing when conditions are uncomfortable. Additionally, longer efforts will test the systems that decide a full hike: nutrition, hydration, foot care, and consistency when motivation drops.

Mojo is back, built week after week.

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