The 8-week W Trek plan
Oct 19 – Dec 13. Three sessions a week, no gym needed. Torres del Paine: Dec 30 – Jan 3.
MonRestCampus stairs only
TueStairsPack on, walk down every flight
WedStrength20 min in your room
ThuStairsSame as Tuesday
FriRestPack the bag
SatLong walkTrek boots + pack
SunRestWeek 7: second walk
Week 1 · Oct 19–25 Start the habit
- Stairs: 20 min, no pack
- Strength: 2 sets of 10
- Saturday: 90 min walk in the trek boots
“Well begun is half done.” — Aristotle
Week 2 · Oct 26–Nov 1 Get used to the pack
- Stairs: 25 min, 10 lb
- Strength: 2 sets of 12
- Saturday: 2 hours, 10 lb
“Paso a paso se va lejos.” Step by step, you go far. — Dicho
Week 3 · Nov 2–8 First real hills
- Stairs: 25 min, 10 lb
- Strength: 3 sets of 10
- Saturday: 2 hours, 10 lb, Blue Hills Skyline. Steady up, careful down.
“The best way out is always through.” — Robert Frost
Week 4 · Nov 9–15 Go longer
- Stairs: 30 min, 12 lb
- Strength: 3 sets of 10, holding the pack
- Saturday: 2.5 hours, 12 lb, Middlesex Fells. Eat something every hour.
“Walking is the best possible exercise.” — Thomas Jefferson
Week 5 · Nov 16–22 Recovery week
- Stairs: 20 min, 10 lb
- Strength: 2 sets of 10
- Saturday: 90 min, 10 lb
“Slow and steady wins the race.” — Aesop
Week 6 · Nov 23–29 Build to 3 hours
- Stairs: 30 min, 15 lb
- Strength: 3 sets of 8, holding the pack
- Saturday: 3 hours, 15 lb. Home for Thanksgiving? Join the family on Dreaded Hill.
“Sí se puede.” Yes, it can be done. — Dolores Huerta
Week 7 · Nov 30–Dec 6 Peak weekend
- Stairs: 30 min, 15 lb
- Strength: 3 sets of 8, holding the pack
- Saturday: 3 hours, 15 lb. Sunday: 90 min, 10 lb. Two days in a row, like the trek.
“Going to the mountains is going home.” — John Muir
Week 8 · Dec 7–13 Taper during finals
- Stairs: once, 20 min, 10 lb
- Strength: 2 sets, light
- Saturday: 1 hour, easy, in boots. Rest is training now.
“To travel hopefully is a better thing than to arrive.” — Robert Louis Stevenson
Strength · 20 min
- Squats
- Step-ups on a chair or stair
- Reverse lunges
- Single-leg deadlifts
- Plank, 30–45 sec
Boston trails
Rules
- Every long walk in the trek boots.
- Walk down the stairs — descents are the hard part.
- Icy trail? Do the long walk on city streets with the pack.
- Missed a session? Skip it, don’t double up.