How to Plan a Thru-Hike: Beginner’s Guide

Updated for 2026 — Accurate as of February 2026.

A thru-hike is the simplest and most difficult thing you will ever do. The concept is elementary: walk from one end of a long-distance trail to the other, carrying everything you need on your back. The execution is a months-long endurance test that will break down your body, challenge your mental resilience, and fundamentally alter your relationship with comfort, nature, and yourself.

I thru-hiked the Appalachian Trail in 2023. It took 157 days, wore through four pairs of shoes, and cost me roughly $6,500. I lost 15 kilograms, gained a trail family of lifelong friends, and spent the first two weeks back in civilization feeling vaguely disoriented by the existence of walls and ceilings. It was, without reservation, the most transformative experience of my life. And it almost did not happen because I spent six months paralyzed by the enormity of the planning.

This guide exists to prevent that paralysis. Planning a thru-hike is not complicated; it is just unfamiliar. There are established systems, proven strategies, and a massive community of people who have done it before and are eager to help. You do not need to figure everything out from scratch. You need to understand the key decisions, make them deliberately, and then start walking.

Choosing Your First Thru-Hike

The Big Three (US)

Trail	Distance	Duration	Difficulty	Best Start Date	Completion Rate
Appalachian Trail (AT)	3,524 km (2,190 mi)	5-7 months	Moderate-Strenuous	March-April (NOBO)	~25%
Pacific Crest Trail (PCT)	4,265 km (2,650 mi)	4.5-6 months	Strenuous	April-May (NOBO)	~20%
Continental Divide Trail (CDT)	4,989 km (3,100 mi)	5-6 months	Very Strenuous	April-June (NOBO)	~15%

For first-time thru-hikers, the Appalachian Trail is the standard recommendation. The reasons are practical: the trail is well-marked and well-maintained, resupply towns are never more than 3 to 5 days apart, the trail community is the largest and most supportive, and the terrain, while strenuous, does not require technical skills. The AT also allows you to start with shorter daily miles in the rugged southern mountains and build fitness before hitting the mid-Atlantic’s gentler terrain.

The PCT is an excellent second thru-hike or for experienced backpackers. The terrain is more varied (desert, Sierra Nevada, Cascades), the scenery is arguably more dramatic, but water carries in the desert section require more experience and planning.

The CDT is not a beginner trail. Sections are unmarked, remote, and require navigation skills and self-sufficiency beyond what the AT or PCT demand.

International Alternatives

Trail	Country	Distance	Duration	Difficulty
Te Araroa	New Zealand	3,000 km	4-6 months	Moderate-Strenuous
GR10 (Pyrenees)	France	866 km	50-55 days	Strenuous
Via Alpina Red Trail	8 Countries	2,600 km	3-4 months	Very Strenuous
Israel National Trail	Israel	1,100 km	45-60 days	Moderate
Bibbulmun Track	Australia	1,003 km	45-60 days	Moderate

The Planning Timeline

12 Months Before: Research and Decision

• Choose your trail
• Determine your start date and direction (NOBO/northbound or SOBO/southbound)
• Begin reading trail-specific resources (books, subreddits, Facebook groups, blogs)
• Start physical training (see training section below)

6-9 Months Before: Gear and Permits

• Acquire and test your gear (see gear section)
• Apply for permits if required (the PCT and CDT require permits; the AT does not)
• Begin planning your resupply strategy
• Book travel to the trailhead

3-6 Months Before: Logistics

• Set up mail drops for resupply boxes (if using this strategy)
• Arrange someone at home to handle your mail, bills, and emergencies
• Get a comprehensive medical checkup including dental
• Update vaccinations if needed
• Purchase travel and health insurance

1-3 Months Before: Final Preparation

• Do a 3 to 5-day shakedown hike with your full kit
• Make gear adjustments based on the shakedown
• Finalize resupply plans
• Inform employer, landlord, and family of your plans
• Set up automatic bill payments

1 Week Before: Launch

• Pack your starting resupply food
• Charge all electronics
• Leave a detailed itinerary with your emergency contact
• Take a deep breath. You are ready.

Gear Selection for Thru-Hiking

Thru-hiking gear philosophy differs from weekend backpacking. Every gram matters because you carry it for months. Durability matters because gear must survive 2,000+ miles. Simplicity matters because you will be using this gear in every condition, exhausted, in the dark, in the rain.

The Big Three

Your shelter, sleep system, and pack account for 60 to 70% of your base weight. These are the items worth investing in.

Shelter: Most thru-hikers use trekking pole tents (which use your trekking poles as tent poles, saving weight). Top choices: Zpacks Duplex (539g), Durston X-Mid 1 (665g), or Tarptent Notch Li (567g). Budget option: Six Moon Designs Lunar Solo (680g, $230).

Sleep system: A quilt (not a sleeping bag) paired with a sleeping pad. For three-season thru-hiking, a 20F/-7C quilt is the standard. Enlightened Equipment Enigma ($315, 580g) is the community favorite. Pad: Thermarest NeoAir XLite NXT (354g, $220).

Pack: Frameless or minimal-frame packs in the 40 to 55-liter range. Gossamer Gear Mariposa (737g, $295) and ULA Circuit (1,050g, $275) are the two most popular thru-hiking packs. The Mariposa is lighter; the Circuit carries heavier loads more comfortably.

Clothing

Thru-hikers wear remarkably little clothing. A typical wardrobe:

• Running shorts or hiking pants (worn daily)
• Synthetic t-shirt or button-up (worn daily)
• Rain jacket (Frogg Toggs UL2 at 170g and $20 is the thru-hiker standard)
• Down or synthetic puffy (camp warmth)
• Fleece or long-sleeve base layer (sleep layer and cold mornings)
• Two pairs of socks (Darn Tough are guaranteed for life)
• Sleep clothes (optional; many thru-hikers sleep in their hiking clothes)

Total clothing weight: 800 to 1,200 grams.

Footwear

Trail runners have almost entirely replaced hiking boots in the thru-hiking community. They are lighter, dry faster, cause fewer blisters, and are easier to replace along the trail. The top choices:

• Altra Lone Peak (most popular AT shoe)
• Hoka Speedgoat (most popular PCT shoe)
• Brooks Cascadia
• Salomon Speedcross

Expect to go through 4 to 6 pairs over a full thru-hike. Most trail runners last 500 to 800 kilometers before the cushioning and tread are worn out.

Photo credit on Pexels

Resupply Strategy

Resupply, getting food and consumables along the trail, is one of the most important logistical elements of a thru-hike.

Three Approaches

Town resupply (most common): Buy food at grocery stores in trail towns. This is the most flexible approach and what most thru-hikers use. The AT has resupply options every 3 to 5 days. The PCT has longer gaps (up to 8 days in the Sierra).

Mail drops: Package food and supplies in advance and mail boxes to post offices or businesses along the trail. More work upfront but ensures you have exactly what you want. Particularly useful for dietary restrictions or specific trail food preferences.

Hybrid: Town resupply for most stops, mail drops for remote sections or for items difficult to find in small trail towns (specific supplements, gear replacements).

Food Planning

Thru-hikers typically need 3,000 to 5,000 calories per day depending on body size, terrain, and weather. The challenge is packing calorie-dense food that is lightweight, does not require cooking (for lunch and snacks), and does not get boring after 2,000 miles.

Staple thru-hiker foods:

• Instant oatmeal packets (breakfast)
• Tortillas with peanut butter and honey (lunch)
• Ramen with tuna packets (dinner)
• Trail mix and nuts (snacks)
• Snickers bars (the unofficial thru-hiker fuel)
• Instant mashed potatoes with olive oil (dinner, calorie bomb)

Calorie density targets: Aim for foods with at least 100 calories per ounce (3.5 cal/gram). Nuts, peanut butter, olive oil, and chocolate meet this threshold. Fresh fruit and vegetables are wonderful but heavy for their calorie content.

Daily food weight: Plan for 600 to 800 grams of food per day, which provides 2,500 to 4,000 calories depending on food choices. A 5-day carry weighs 3 to 4 kilograms.

Training for a Thru-Hike

Physical Preparation (Start 6 Months Before)

The best training for hiking is hiking. If you live near trails, hike 3 to 4 times per week with a loaded pack, gradually increasing distance and elevation gain. If you do not have trail access, these exercises translate well:

• Stair climbing with a pack: The closest gym equivalent to uphill hiking
• Squats and lunges: Build the leg strength needed for 20+ mile days
• Core work: A strong core supports your pack and protects your back
• Walking: Even flat walking builds the foot and ankle conditioning that prevents blisters and injuries

Target fitness level at departure: Ability to hike 15 to 20 miles (24 to 32 km) with a 10-kilogram pack on moderate terrain without injury.

Mental Preparation

The physical demands of thru-hiking are less likely to end your hike than the mental ones. Most people who quit a thru-hike do so because of loneliness, boredom, frustration with weather, or loss of motivation, not physical inability.

Strategies:

• Accept that the first two weeks will be miserable. Your body is adapting, your feet are tenderizing, and your routine is nonexistent. This is normal. It gets better.
• Set intermediate goals. Instead of focusing on the distant endpoint, focus on the next town, the next state line, or the next milestone.
• Connect with other hikers. The trail community is the most important factor in thru-hike completion. Trail friends become motivators, therapists, and the people who keep you moving when you want to stop.

Budget

Appalachian Trail Budget Breakdown

Expense	Budget Hiker	Average Hiker	Comfortable Hiker
Gear (total)	$1,500	$2,500	$4,000
Food on trail (5 months)	$1,500	$2,500	$3,500
Town expenses (lodging, restaurants)	$500	$1,500	$3,000
Transportation (to/from trail, shuttles)	$300	$500	$800
Gear replacement (shoes, etc.)	$300	$500	$700
Total	$4,100	$7,500	$12,000

The average AT thru-hike costs $5,000 to $8,000 over 5 to 6 months. The biggest variable is town spending: how often you stay in hostels/hotels, how often you eat in restaurants, and whether you take zero days (rest days in town). Budget hikers who camp free and cook all their own food can complete the AT for under $4,000. Hikers who stay in town every 3 days and eat restaurant meals can easily spend $10,000+.

Common Mistakes First-Time Thru-Hikers Make

1. Starting with too much weight. Most first-timers pack 15 to 20 kg base weight. By the second week, they have mailed home 3 to 5 kg of unnecessary items. Start light.
2. Going too fast early. The first two weeks should be 10 to 15 miles per day maximum. Your body needs time to adapt. Pushing for 20+ mile days in the first week is how injuries happen.
3. Ignoring foot care. Your feet are your most important equipment. Change socks daily, air dry your feet at every break, treat hot spots before they become blisters, and replace shoes before they are worn out.
4. Skipping rest days. One full rest day every 7 to 10 days dramatically reduces injury risk and mental burnout.
5. Over-planning. A rigid daily mileage plan will not survive contact with reality (weather, injury, trail magic, detours). Plan your resupply points and be flexible about everything in between.
6. Underestimating the social dimension. Thru-hiking is a social experience as much as a physical one. The hikers who finish are almost always the ones who build a trail family.

Life After the Thru-Hike

Nobody warns you about post-trail depression. After months of purpose, simplicity, and community, returning to normal life feels disorienting. The grocery store is overwhelming. Your apartment feels like a cage. You miss the trail acutely.

This is normal and temporary. Give yourself 2 to 4 weeks to readjust. Exercise daily. Stay in touch with your trail family. Start planning your next adventure. And know that the person who walks off the trail at the terminus is fundamentally different from the person who started, and that difference is permanent and valuable.

You Might Also Like

• Camino Alternatives: Epic Thru-Hikes
• Ultralight Backpacking Gear 2026
• Off-Grid Wilderness Camping Complete Guide