PCT • TRAINING • BASE PHASE (THE BORING PART THAT MAKES THE FUN PART POSSIBLE)
This phase is about developing a routine without breaking it. Mileage and elevation increase gradually. The weight of the pack is kept light at first and then increased on weekends so walking strength develops at the same rate as durability.
PCT Basic Phase Training is where I develop consistency, foot/ankle durability, and walking-specific tolerance before the higher volume weeks arrive.
How to interpret the numbers: “Weekly” is the whole goal. “#1 to #3” are the key sessions.
Complete the remaining mileage with easy, stress-free moves.
Weekly goals (weeks 1 to 8)
Two of these weeks are intentional cuts. That is not weakness; That’s the plan working.
The weekly structure (a repeatable template)
Your exact days can move. The goal is to protect the “anchor” sessions and keep everything else simple.
| Day | Session | Grades |
|---|---|---|
| Mon | Rest or quiet walk | If you are experiencing fatigue, this is your pressure release valve. |
| Sea | Key #1: short walk / fast walk | Keep it under control; End up feeling like you can do more. |
| Marry | Easy mileage + mobility | This is a “durability volume,” not a test. |
| Thu | Key #2: hills (short, constant) | Pursue elevation without turning it into a suffering party. |
| Fri | Easy mileage + strength (short) | The strength supports the kilometers; I shouldn’t sabotage them. |
| He sat down | Key #3: long walk | This is the weekly cornerstone. Add the package weight gradually. |
| Sun | Easy walk/recovery miles | Optional from the beginning; more useful once you are adjusting well. |
Strength + Feet (The Unsexy Insurance Policy)
2 times a week, 20 to 30 minutes (easy effort)
- ascending steps (box/bench): 3×8–12 each leg
- split squats or lunges: 3×8–10 each leg
- Calf Raises (slow): 3×12–15
- hip hinge (RDL/kettlebell): 3×8–12
- Center (carry/iron/dead insect): 6 to 10 minutes
Keep this submaximum. The reward for “trying hard” in the base phase is usually an irritable tendon.
Feet/ankles: 5 to 8 minutes, most days
- tibia lifts (against wall): 2×15–25
- Single leg balance (barefoot if safe): 2×45–60 sec.
- toe yoga / short foot drill: 2×8–12
- Calf stretch (straight + bent knee): 60 seconds each
The goal is tolerance: constant input, not a hero session.
Rules of the Base Phase (So as not to get cute and break down)
- Most miles are easy. If the breath is spicy, it is no longer Base Phase.
- The weight of the package moves slowly. Add weight when legs feel normal the next day.
- Downhill control is important. Downhills are part of training; Reckless descents are games of chance.
- Reduction weeks are non-negotiable. They keep the next month possible.
- Fuel as if it were practical. Use long walks to test snacks, timing, and hydration.
Next: Construction phase: where work begins to accumulate days, add verticality and turn “fitness” into “trail fitness.”
Consistency comes first. Glamor later.
Am Sage.
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