HIKING & BACKPACKING
Build Strength and Fitness for Longer Days on the Trail
A 12-week training program for beginner and intermediate hikers and backpackers who want to build strength, basic aerobic fitness, uphill capacity, and durability for day hikes and multi-day trips.
Designed for athletes training about 3–5 hours per week who need a simple, structured plan that prepares them for the real demands of hiking and carrying a pack.
PROGRAM OVERVIEW
Build Strength and Fitness to Hike Farther
The Hiking & Backpacking Training Program turns basic fitness into practical trail-ready strength and endurance.
Hiking & Backpacking is a 12-week training program designed to help beginner and intermediate hikers build the strength, aerobic fitness, uphill capacity, and durability needed for longer days on the trail.
The program combines three short strength sessions each week with aerobic training, uphill conditioning, and a progressively longer weekend hike. It is designed to fit into about 3–5 hours of training per week while steadily preparing you for steeper terrain, longer distances, and carrying a pack.
WHO IS THIS PROGRAM FOR?
The Hiking & Backpacking Training Plan is a good fit if you are:
✓ New to structured training or returning after time away
✓ Preparing for day hikes, backpacking trips, or longer weekends on the trail
✓ Looking to build basic strength, aerobic fitness, and uphill capacity
✓ Not yet ready for a higher-volume endurance program
✓ Training with about 3–5 hours available each week
✓ Wanting a clear, progressive plan instead of piecing together random workouts
This program is designed for beginner and intermediate hikers who need a strong, practical foundation before taking on more demanding endurance training.
Built for People Who Want to Hike Farther and Feel Stronger Doing It
Training That Transfers Directly to the Trail
Build the strength, aerobic fitness, uphill capacity, and durability needed for longer hikes, steeper terrain, and carrying a pack.
This is not a high-volume endurance or mountaineering program.
It is practical, progressive training for beginner and intermediate hikers who need to build strength, basic aerobic fitness, and trail-specific capacity first.
TRAINING OUTCOMES
Strength and fitness for longer, stronger days on the trail.
Hiking & Backpacking develops the strength, aerobic fitness, uphill capacity, and durability needed for longer, stronger days on the trail.
Build practical leg, hip, core, and full-body strength for climbing, descending, and carrying a pack.
Hiking Strength
Develop the basic endurance needed to hike longer, recover more efficiently, and spend more time on your feet.
Aerobic Fitness
Improve your ability to climb steadily through progressive hill, stair, treadmill, and box-step training.
Uphill Capacity
Gradually prepare your body for the added demands of hiking and climbing with a loaded backpack.
Pack-Carrying Strength
Build the strength and resilience to handle longer hikes, uneven terrain, and repeated hours on your feet.
Trail Durability
Establish a realistic weekly routine that builds fitness steadily without requiring a high-volume training schedule.
Training Consistency
These qualities work together to build the strength, fitness, and durability you need for longer hikes, heavier packs, and more demanding days on the trail.
A simple weekly structure that builds strength first, then adds the aerobic and uphill fitness you need for longer days on the trail.
HOW YOU’LL TRAIN
3
SHORT STRENGTH SESSIONS
Three focused strength workouts each week build leg, hip, core, and full-body strength without requiring long gym sessions.
2
AEROBIC & UPHILL SESSIONS
One cardio workout builds basic endurance while one progressive uphill-conditioning session develops climbing strength and stamina.
1
LONG WEEKEND HIKE
A progressively longer hike builds time on your feet, trail durability, and pack-carrying capacity as the program advances.
WEEKLY GUIDANCE NOTES
Short notes inside your training calendar to help you understand the purpose of each week and the fundamentals of training, recovery, and long-term progress. So you have clear direction between check-ins and coaching calls.
Delivered & Monitored with TrainingPeaks
Your workouts, notes, and training feedback are organized in TrainingPeaks so you can track progress and stay consistent throughout the program.
A PRACTICAL WEEKLY RHYTHM
About 3–5 hours of structured training each week, with enough flexibility to fit around work, family, and your time outside.
HOW IT WORKS
Getting started is simple.
Choose
Select the level of coaching support you need and enroll through TrainingPeaks.
Connect
Create or sign in to your TrainingPeaks account during checkout. You’ll connect to Dane automatically.
Complete
Dane will email your short intake form and waiver.
Train
Once your start date is confirmed, your training will appear in the app.
TrainingPeaks Premium Included
The app is free to download, and Casaval covers your Premium membership while your program is active.
Choose Your Level of Support
Every athlete starts with the same proven training system.
The difference is how much individualization, coaching, feedback, and accountability you want along the way.
Guided
Essential coaching and support to keep you consistent and moving forward.
$149
per month
✓ 12-week Hiking & Backpacking training program
✓ Coach-paid TrainingPeaks Premium included
✓ Structured strength and aerobic conditioning workouts
✓ Weekly guidance notes built into your training calendar
✓ Unlimited email support
✓ Program Q&A
Most Popular
Plus
Plus provides the best balance of structure, accountability, coaching, and value for most athletes.
$249
per month
✓ Everything in Guided
✓ Monthly program adjustments
✓ TrainingPeaks workout analysis every 2 weeks
✓ Two individual coaching check-ins each month
✓ One coaching call each month
✓ Priority email support
Custom
Completely individualized training and coaching that meet you exactly where you’re at.
$549
per month
✓ Fully customized training plan
✓ Weekly program adjustments
✓ Weekly workout data analysis and feedback
✓ Nutrition Coaching
✓ Weekly individual check-in emails
✓ Two coaching calls each Month
✓ Priority text support
Not sure which option fits? Plus is the best starting point for most athletes who want structure, feedback, and accountability without full custom coaching.
No separate TrainingPeaks subscription is required. Casaval covers your Premium membership while your coaching is active, a $19.95/month retail value.
YOUR COACH
Experienced Coaching for Real Trail Miles
This Hiking & Backpacking training program was created by Dane Brinkley, founder of Casaval Personal Training, certified personal trainer, mountain guide, and someone who genuinely loves long, challenging days on the trail.
Long hikes with big mileage and elevation gain are some of Dane’s favorite summer activities. He also loves backpacking for the independence that comes from carrying everything you need for days at a time and the feeling of putting real strength and fitness to work on the trail.
As a coach, Dane has worked with complete beginners, hikers returning after illness or injury, and experienced hikers looking for a structured program that transfers directly to stronger, safer, and more enjoyable days outside.
This program was created with all of them in mind. It combines practical strength training, basic aerobic development, uphill conditioning, and progressive hiking so you can build the fitness that matters where it counts: on the trail.
20+ Years Mountain Guiding
Real mountain experience from Mt. Shasta to the Cascades to Denali.
230+ Mt. Shasta Summits
First-hand insight into what it takes to prepare everyday people for big mountain goals.
Certified Personal Trainer
ISSA Elite Trainer with education in strength and conditioning, nutrition, and endurance training.
Trusted by Industry Leaders
A practical training approach used by climbers, skiers, mountain guides, and professional ski patrollers
CLIENT RESULTS
WHAT ATHLETES ARE SAYING
“From struggling to do ten squats at the start to feeling genuinely strong on the mountain, this program completely changed my body and my confidence.”
“Dane, thank you for providing such incredible training, for your steady guidance, and for helping me realize what I’m capable of.”
“Heavy pack felt comfortable, legs were sturdy, core solid.”
Questions Before You Start?
Here are the most common questions about this training program and how coaching works.
Is this Hiking & Backpacking Training Program suitable for beginners?
1
Yes. This program is designed specifically for beginner and intermediate hikers, including people who are new to structured training or returning after time away.
The training starts with manageable strength and aerobic work, then gradually builds your uphill capacity, hiking duration, and ability to carry a pack over the 12 weeks.
How much time do I need to train each week?
2
Plan on about 3–5 hours of training per week, usually spread across five or six days.
The program uses short strength sessions, one aerobic workout, one uphill-conditioning session, and a longer weekend hike so you can build useful trail fitness without a high-volume training schedule.
Do I need to live near the mountains?
3
No. You do need some way to train uphill regularly.
That can include steep outdoor terrain, stairs, a treadmill, StairMaster, or box-step workouts. You can build very effective hiking fitness without living near large mountains as long as you are willing to train the specific demands of climbing.
Should I hike for my aerobic and uphill workouts?
4
Whenever possible, yes. Hiking is the most specific way to prepare for hiking and backpacking, so you’ll be encouraged to use it for your aerobic and uphill sessions.
If you’re overly sore, fatigued, or need a lower-impact option, the midweek aerobic workout can be completed with cycling, swimming, or another continuous form of cardio.
You’ll need a few basic training tools: dumbbells, resistance bands, and a sturdy step or box.
A full gym can be helpful, but it isn’t required for this program.
5
What equipment do I need?
How is the program delivered?
6
Your workouts and weekly guidance notes are delivered through TrainingPeaks, the world’s leading training software. TrainingPeaks is trusted by professionals and everyday athletes and helps you stay organized, track progress, and keep all of your training data in one place.
Do I need a TrainingPeaks Account?
7
Yes. Your training plan, workout instructions, progress, and coaching feedback are delivered through TrainingPeaks. When you enroll, you’ll create a new account or sign in to one you already have, and it will automatically connect to my coaching account.
The app is free to download, and your TrainingPeaks Premium membership is included with active coaching at no additional cost.
What kind of coaching support is included?
8
Coaching support is provided with the TrainingPeaks app, email, phone, text and Zoom. The level of support depends on the package you choose. Plus is the best fit for most people because it gives you more guidance, accountability, and support while still keeping the program simple and affordable.
Is this program right for me if I already train regularly or have more time available?
9
Maybe, but a higher-volume or more sport specific program may be a better fit.
If you consistently have more than 5 hours per week to train, already have a solid hiking and training background, or are preparing for a major peak or more specific mountain goal, our Mountain Endurance or Mountaineering programs will usually give you more room to progress.
Which package should I choose?
10
Choose Guided if you want the basic structure and can stay consistent with minimal support.
Choose Plus if you want the best balance of structure, coaching support, and accountability.
Choose Custom Coaching if you want the highest level of personal guidance and support and require a fully individualized program or have a specific goal coming up in less than 12 weeks
READY TO START?
Get Stronger for the Trail Ahead
Build the strength, aerobic fitness, uphill capacity, and durability to hike farther, carry your pack with more confidence, and enjoy longer days outside.
Hiking & Backpacking gives you a clear 12-week plan designed for beginner and intermediate hikers who want practical fitness that transfers directly to the trail.
12 Weeks
A clear structure to build strength, fitness, and consistency.
Delivered Through TrainingPeaks
Your workouts, guidance, and tracking in one place.
1:1 Coaching Support
Get feedback and accountability when you need it.
Train at Home or in the Gym
Minimal equipment. Flexible execution.
Built for the Trail
Simple training to help you move stronger, and feel better prepared on the trail.
Not sure about the right program for your goals?
Ready for Longer Days Outside
Build the strength and fitness to carry your pack, handle more elevation, and enjoy the trail with greater confidence.