BEST FOR: Anybody who is looking to do the Grand Canyon Rim to Rim hike.
PREREQS: A regular exercise routine: you workout at least 4 times a week for 30-45 minutes.
NUMBER OF WEEKS: 20
If standing on the edge of the Grand Canyon is breath-taking, hiking down, through, and up the Canyon is absolutely magnificent—and way less crowded.
This 20-week program is built to get you away from the crowds and down into the Canyon and back up again, feeling strong and capable. The program’s focus is not on speed, but rather on the endurance and strength necessary for a successful hike. Depending on your direction and route, you’ll cover 20+ miles and climb and descend between 4,000-6000 feet of elevation, do you need to be physically and mentally ready for a long day as you go down, down, down before climbing up, up, up.
Want more specifics? Check out Grand Canyon: Training + Logistics from Dimity, who hiked rim to rim in 2018.
Natalie (verified owner) –
I recently had the absolute joy of hiking the Grand Canyon with six other BAMRs, and we can attest that the TLAM “Rim-to-Rim Hike” plan delivered what it promised: a solid structure of suggested workouts geared for the specific strength demands of hiking (hello glutes!) as well as unique gear/nutrition/hydration tips and encouraging perspectives from coaches who have completed the amazing R2R experience. I especially appreciated this plan’s FREE Training Peaks account which provided an encouraging daily e-mail about each upcoming workout. Although I have run many marathons, I knew I needed advice on how to safely tackle the unique demands of a day-long, strenuous desert hike with its varied terrain, increased need for calories and electrolytes (thankful for the Nuun tabs included in the swag bag!), and extreme elevation changes. Detailed suggestions for how to incorporate climbing stairs, finally practicing those glute bridges consistently, and embracing long, hilly hikes were all included in the program. This plan prepared me physically and mentally for the challenge of essentially climbing a mountain (in reverse!). It offered invaluable tips on necessary canyon gear (i.e., hiking poles and a backpack with hydration bladder) as well as encouragement for how to make the day special (setting intentions and expectations with an emphasis on taking in the epic scenery and awe of one of the 7 Natural Wonders of the World!) . I took Dimity up on e-mailing @tlamclub early-on with questions, and her enthusiastic coaching advice was a huge boost to my skills and confidence. The suggestion to take the detour to Ribbon Falls was priceless. This program made a “bucket-list” goal of hiking the Grand Canyon an attainable and enjoyable reality!