As you prepare your body to walk an average of six miles a day for a week, even the fittest among us can benefit from the advice of certified athletic trainers Jen Farrugia and Brendan Copley of PT360. Their six-week fitness plan fires up the muscles you need to walk efficiently—from your calves to your core—so you can absorb every sweeping vista and savor every cultural delight without worrying whether you’ll make it to trail’s end.

The last thing anyone wants when they join a walking adventure is to discover on the first day that it’s physically too demanding for them. That’s why we carefully rate each tour’s activity level—to ensure everyone can find a tour that’s a good fit. It’s our goal to leave each guest feeling exhilarated, not exhausted, at the end of a day’s trek.

As you prepare your body to walk an average of six miles a day for a week, even the fittest among us can benefit from the advice of certified athletic trainers Jen Farrugia and Brendan Copley of PT360. Their six-week fitness plan fires up the muscles you need to walk efficiently—from your calves to your core—so you can absorb every sweeping vista and savor every cultural delight without worrying whether you’ll make it to trail’s end.

Jen is a co-owner of PT360, a state-of-the-art physical therapy practice. She’s been an athletic trainer and rehabilitation specialist for more than ten years, studying in West Virginia and managing a wellness center in Wyoming. Passionate about the joys of movement, Jen takes a whole-body approach to her work. Brendan has helped people perform at their best from Quinnipiac in Connecticut to Washington State University. Today, he works with University of Vermont sports teams, so he knows a thing or two about training, whether for a big game or a long walk.

Jen and Brendan remind us—and we hope they’ll remind you, too!—that anyone can enjoy a walking adventure. All you need to do is put in some prep time. Download the training plan to get started!

Walk the Walk with Our Six-Week Training Plan

NOTES TO ENHANCE YOUR TRAINING: Incorporating stretching and/or yoga one to two times weekly is important. The stretches below focus on hip openers. Lunges and squats also serve as great mobility movements and hip openers. It’s okay to replace walking for one day of swimming to help the body move more fluidly and still get your work in.

You’ll see cross training days worked into the regimen. These are designed so you can go at your own pace and comfort level. Adjust them as desired depending on your most recent activity level.