Set Smart Training Goals for Multi-Day Walks
If you’re reading this, you are most likely planning, or at least considering, the TMB. The TMB is a long hike that requires preparation, including physical training. Training at home is a necessity, which will set you up for a smooth hiking adventure. However, it all starts with having smart, realistic goals. The trick is to plan early and build up slowly, giving your body and mind time to grow stronger. Start planning 3 to 6 months out—this gives you enough space to adapt, increase your distances, and walk more days in a row without feeling wiped out. Little steps add up to big journeys.
Building a Weekly Walking Routine
A steady weekly plan keeps you moving forward, both literally and figuratively. Start with what you can manage right now—even if it’s just 20 to 30 minutes, three times a week. Add five to ten minutes each week or increase your route’s distance by no more than 10%. This easy pace helps you avoid injury, which can come from doing too much too soon.
Here’s a basic outline for a home-based progression:
- Weeks 1-2: Walk 3x per week, 20–30 minutes each time at a comfortable pace.
- Weeks 3-4: Add a fourth walk or increase two walks by 10 minutes each.
- Weeks 5-8: Mix in some hills, stairs, or treadmill inclines. One walk each week should be a little longer than the rest.
- Weeks 9+: Start walking 60 minutes or more at least once a week, but keep the increases small—think one extra block or quarter-mile per session.
Always warm up with gentle walking and light stretches, and cool down after each walk. If you start to feel aches, take a rest day. You’re training for stamina, not a sprint.
Back-to-Back Training Days
To get ready for consecutive long days outside, you’ll want your legs—and your mind—to know what it feels like to walk while a little tired. Stacking your longer walks on back-to-back days teaches your body to recover and keep going.
Try this simple approach:
- Pick Your Days: Choose two days each week (often weekends) for your longest walks.
- Spread Out Your Effort: Start by making both days equal. For example, walk 45 minutes on Saturday and 45 minutes on Sunday.
- Gradually Increase: Add 5–15 minutes to each walk every week or two, depending on how you feel. Or, add a little distance if time isn’t your focus.
- Practice Pacing and Gear: Use these sessions to test your backpack, shoes, snacks, and hydration. Find out what works before you’re out in the wild.
Listen to your body. Stiff legs are normal, but sharp pain means you need more rest. Training at home for multi-day adventures is about being patient and staying consistent—this makes the real journey a lot more manageable.
Gear, Nutrition, and Real-World Prep at Home
Test your gear, make sure you have everything that you’ll need during the TMB (but keep in mind the weight, it will get “heavier” when you’re on the rail. Check your food and water plan, be ready for surprises. When you work these details into your at-home routine, you’ll walk out your front door already feeling like a pro.
Breaking In Footwear and Backpacks
New shoes and gear are famous for causing blisters and sore spots when used for the first time on a long day. Testing them at home is the move. Do not hit the TMB trail with brand spanking new shoes on – never, ever! Be sure that the shoes you’ll be wearing have already been worn to some extent – my general rule of thumb is to use them for at least two weeks before a long hike.
Wear your walking shoes around the house and during training walks. Don’t just stand in them for an hour—move, climb stairs, stand on tiptoes, and change surfaces if you can. It’s normal for insoles to feel stiff at first. Some insoles take a few miles to mold to your foot, so use them on your neighborhood strolls and errands.
The same goes for your backpack. Add weight—water bottles or bags of rice work—to match what you’ll carry on your walk. Adjust the straps and chest support so the pack sits snug on your back, and walk with it for at least 30-60 minutes at a time. Notice if the straps irritate your shoulders or hips, or if the buckle digs in. If something feels off, tweak your pack’s fit or try shifting how you load your gear.
Tips for a solid home gear shakedown:
- Walk fully loaded on your normal routes.
- Include stairs or uphill walks for extra testing.
- Move the pack between shoulders and hips.
- Try your full kit, including rain gear or layers, if you plan to face bad or cold weather.
Catching hotspots and odd pinch-points at home keeps you from sitting trailside with tape and pain later on.
Simulating Trail Nutrition and Hydration
Figuring out what, when, and how much to eat and drink is easier when you experiment at home—not on Day One of the TMB.
Plan at least one “mock trail day” per week where you stick to the foods and snacks you’ll use on your walk. You might pack your real snacks (bars, nuts, dried fruit, jerky) into pouch or pocket, then eat and drink on cue during your walk breaks.
Tips for home nutrition simulation:
- Test snacks and meals: Find out which foods fill you up, fuel your energy, and give you the fewest stomach issues.
- Rotate hydration methods: Try out plain water, electrolyte mixes, or sports drinks if heat or sweating will be a big factor.
- Practice your eating schedule: Eat every hour or two, just like you would on the trail. See how your stomach feels during and after activity.
- Track your needs: Note if you’re getting headaches, sluggish, or overly thirsty. Tinker with snack times and drink amounts until you find your sweet spot.
If you expect to walk in extreme heat or cold, adapt your plan as you go. In hot conditions, increase fluids and choose salty snacks to keep up with sweat loss. For cold walks, warm drinks in a thermos and high-calorie foods help keep energy up.
Mental Prep and Planning for Changing Conditions
Walking for days means your mind needs to be as tough as your feet. Building a routine that strengthens your mental stamina makes you ready to handle the curveballs every big walk throws your way.
Stay motivated at home by mixing up your walks: change your route, listen to an audiobook, or invite a friend. Not every day will be perfect, so practice sticking to your schedule even if the weather is bad or you’re a bit tired. You can also simulate trail boredom or discomfort: walk without headphones sometimes, or do back-to-back sessions to get used to mild aches and a “keep going” mindset.
Mental prep tips:
- Set small daily targets—finish your walk even if the couch looks inviting.
- Embrace discomfort in a controlled way, like walking in the rain or cold for a short burst.
- Keep a training log. When setbacks happen, look back at your progress for a boost.
- Practice positive self-talk—what would you tell a friend who’s having a rough patch?
Be ready to tweak your plan. Sometimes, weather or soreness means you need to adjust your walks, rest, or change up your snacks. Adapting at home will make it easier to shift gears on the trail with confidence.
By putting your gear, food plan, and mental strategies to the test on familiar ground, you’ll be ready for whatever comes on your big adventure—whether that’s a surprise storm or sore feet. Training at home is your best shot at a smooth, enjoyable multi-day walk.
Conclusion
Starting your training at home gives you a head start for any multi-day walking trip. The time you spend building habits, testing gear, and working on your plan will matter when you’re many miles from your doorstep.
Early, steady effort turns small steps into real confidence. Every practice session and every home trial adds up, helping you avoid surprises on the trail. The best way to get moving is to pick a day, set a goal, and take that first walk.
Thanks for reading—share your first steps or tips below, and let’s help more people get ready for their own walking adventures.