This plan assumes you’re already active and have some hiking experience. Give yourself 16 weeks if you can, and build up gradually with rest weeks along the way. Aim for one long weekend hike, one or two hill or stair sessions, and two strength sessions a week.
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- Weeks 1-4 — 3-4 hour hikes with 400-600 m of ascent and descent
- Weeks 5-8 — 4-5 hour hikes with 600-800 m of ascent and descent
- Weeks 9-12 — 5-7 hour hikes with 800-1,100 m of ascent and descent, plus one back-to-back hiking weekend
- Weeks 13-14 — one 7-8 hour mountain hike, and on another weekend, a 5-6 hour hike followed by 4-5 hours the next day
- Weeks 15-16 — ease off with shorter, easy hikes so you arrive rested
No mountains nearby? Use stairs (up and down), bridges, dunes, and local hills, and repeat short climbs and descents to build elevation. An inclined treadmill helps with climbing but not descending. Twice a week, add step-ups, step-downs, squats, lunges, calf raises, and single-leg balance.
On longer hikes, carry the backpack you’ll bring on the trek, packed with water, layers, and your overnight essentials, and wear well-worn hiking boots. Practice pacing yourself, eating and drinking regularly, using poles if you’re bringing them, and descending carefully on tired legs.
Famke and her dog Olle are great companions to explore the Swiss mountains. On top of being very professional and knowledgeable, she is a very nice person! Highly recommended!