Training for elevation and miles on the PCT

After a successful first month on the track with no injuries or major issues, I wanted to share how I prepared.

The gym never seemed natural to me. I’ve been intimidated by almost every gym I’ve been to. I think that’s what drove me to do outdoor activities like running, biking, and walking. With 10 months left before I planned to start the PCT, I knew I needed to improve my fitness and strength. I made the decision to hire a personal trainer and finally face my fears in the gym, and I am so glad I did. I learned a lot and will share some of the things I found most helpful in preparing, in the hopes that it helps someone who might be where I was and doesn’t quite know where to start.

I’ve tried high-intensity interval training (HIIT), spin classes, and group training in the past, and in my case, I ended up hurting myself each time trying to keep up with others or pushing myself because I wanted to see quick gains. This time it was different; My trainer started me on lower weights and higher reps for 4-6 weeks for a Phase 1 workout. I was able to build a baseline without getting injured or burning out quickly. Most workouts aim for three rounds of twelve repetitions, with some energy in reserve on the last set, weights are pounds per hand (except squats).

Phase 1 – Workout 1 (2 x 12 sets)

Bend

• Goblet squats
• Cossack squats

Hinge/Lunge

• Romanian Deadlift (RDL)
• Medicine ball hits
• Back Lunges

Center

• Plate holders
• Abdominal Rolling Platform / Abdominal Roller
• Oblique crunches from side to side

Phase 1 – Training 2 (2×10 series)

Push

• Incline Dumbbell Press
• Lizards

Pull

• TRX T and Y
• Biceps Curl

Pull and press

• military press
• Shoulder raise

Center

• The farmers carry
• Hanging Leg Raises

As I got stronger, I knew I also needed to work on my cardiovascular endurance and not just build strength. I ran or biked at least once a week, but I knew I needed to do more. This is the point where I decided I wanted to check off another bucket list item I’ve always wanted to do. I signed up for a short sprint triathlon: 400 yard swim, 8.2 mile bike ride, and 3.1 mile run. I knew I could ride a bike and run, but I had never swum in a pool before in my life. I can swim well and float in water, but I had no idea about my shape. My gym had a pool and I found lots of videos online (shout out to @EffortlessSwimming on YouTube). So, for almost two months, I spent at least two days in the pool, swimming 1,200 yards and practicing my technique. Adding in these additional cardio days (~3 cardio days, 2 strength days, and 1 full body mixed day, with a rest day on Sunday). During this phase I continued with a similar format to my workout 1 and 2, but added additional movements. Increase the weight gradually and adjust the sets to 6-8 repetitions. While they absorbed the moment, I feel like the Bulgarian split squats and weighted platform step-ups really increased my leg and core strength. I also added some laddering while carrying 15 pound kettlebells in each hand. I successfully completed my sprint in November 2025, which left me 4-5 months to focus on the PCT.

Phase 2 – Training (3×6-8 series)

Bend

• box jumps
• Weighted steps
• sumo squat
• Bulgarian split squat

Hinge

Pull

Center

In the third phase I really started increasing the weight and I still try to do 8-10 reps. I also started to feel more comfortable using some additional machines, as well as some barbell work. The weights are added to the base weight of the machine/bar. Staying consistent with 3-4 days of strength and 2-3 days of cardio (bike, run or walk). During this third phase, I would try to go out on Saturday or Sunday for a long hike (10+ miles) with my backpack weighing between 20 and 30 pounds.

Phase 3 – Training (3×8-10 series)

• Squat Hack
• Belt Squat
• Pull-up machine or with band support
• RDL with bar
• Flat bench press
• Rows of bird dogs
• medical ball spin

All the hard work has definitely paid off as so far my body feels strong and capable. In addition to eating a healthier diet until your start date and planning a healthy diet, feed diversity. I’m sure my body will continue to change and adapt to life along the way. The part I couldn’t really train for was the standing time and all the awkward walking positions that have caused me some pain in my foot. Fortunately, nothing too painful to keep me off the trail. Incredibly grateful to my trainer who customized this program to help me reach my goals and have a successful hike. For the next five months, the outdoors will be my gym.

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