This plan is for hikers with good basic fitness and some mountain experience. Over 16 weeks, the goal is to build the stamina for four days in a row, strengthen your legs for long descents (Day 2 drops nearly 1,500 m), and get confident on uneven ground. Aim for about 4 sessions a week: one long weekend hike, one hill or stair session, and two strength or cardio sessions, plus at least one full rest day.
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- Weeks 1-4 — 3-4 hour hikes on gentle to moderate hills, with controlled descents
- Weeks 5-8 — 4-5 hour hikes with 500-800 m of ascent and descent
- Weeks 9-12 — 5-7 hour hikes with 800-1,100 m of ascent and descent, plus a 2-day hiking weekend
- Weeks 13-15 — one 7-8 hour hike, and on another weekend, two hikes in a row (e.g. 5-6 hours, then 4-5 hours)
- Week 16 — short, easy hikes so you arrive rested
No mountains nearby? Use stairs (up and down), hills, bridges, or an inclined treadmill, and practice slow step-downs for the long descents. Twice a week, add step-ups, step-downs, squats, lunges, calf raises, and single-leg balance. None of this fully replaces rocky or exposed trails, so try to do at least one mountain hike on rocky terrain before the trip.
On longer hikes, wear your hiking boots and carry a pack close to what you’ll bring on the tour. Practice eating and drinking regularly, pacing yourself on climbs, and descending on tired legs. If you’re unsure about your fitness or exposed terrain, contact us before departure.
Last summer, Famke took me on a trek of discovery. My first steps in the mountains followed the Tour des Muverans. It was a magnificent trek with a different landscape every day, and Famke guided me along the most beautiful paths and to the best huts. With a combination of knowledge, wisdom, and humour, she taught me the basics of being in the mountains.It was wonderful! Thank you, Fam, I’m already planning my next trip!