Whether you’re prepping for the backcountry hunt of a lifetime or simply looking to build serious stamina, pack training is one of the most effective ways to improve your real-world endurance. At ONUS Training, we believe fitness should translate to the field—and there’s no better way to get field-ready than training with a loaded pack. Here’s how to break it down mile by mile.
Mile 1: Warm-Up & Posture Check
The first mile isn’t about speed—it’s about form. Focus on establishing a steady walking rhythm while keeping your shoulders back and core engaged. This is the time to fine-tune your pack fit and address any pressure points. ONUS Training Bags are built so you can adjust and shift your load confidently without wearing out your actual hunting gear.
Key Tip: If you’re new to pack training, start with a lighter weight like 15-25 lbs. You can scale up over time. The last thing you want is to have to cut your training session short or risk injury just because you let ego get in the way of effective training.
Mile 2: Building the Burn
Now that you’re in motion, it’s time to engage your glutes, hamstrings, and calves. Take this mile to set your pace for the next couple of miles. Expect your breathing to increase and your heart rate to elevate. This is where the real cardiovascular conditioning begins. Listening to music set to a specific bpm can help you keep a very steady pace and make the workout more enjoyable. Playlists like this exist in most listening platforms if you just search for the bpm you want.
Key Tip: Use controlled breathing—inhale for 3 steps, exhale for 3 steps. It trains your body to work efficiently under load.
Mile 3: Mental Fortitude & Tempo Control
By the third mile, fatigue starts whispering in your ear. This is where mental toughness is forged. Maintain your pace, focus on your stride, and embrace the discomfort. Keep in mind that there is a difference between discomfort and pain. It’s not worth risking injury and slowing your progress in the name of “toughing it out.” That said, discomfort is to be expected. If it’s not uncomfortable, you’re probably not making the gains that you are wanting. You’re building grit now—mile by mile.
Key Tip: Switch terrain if possible. A slight incline and/or decline adds challenge and simulates real-world trails.
Mile 4: Muscle Endurance & Breathing Through Fatigue
Muscle endurance becomes the focus in the fourth mile. Your traps, lower back, and quads are likely feeling the load. That’s good. This is the zone where your body adapts to sustained output under weight. Your lungs may be burning, but controlled breathing and posture can carry you through. This is arguably the most important mile of the workout, because this is the mile you’re most likely to want to rest, slow down, or quit. DON’T! Push through.
Key Tip: Add short bursts of speed or elevation to allow your mind to focus on something other than the discomfort.
Mile 5: The Finish Line Push
This final mile is about finishing strong. Reconnect with your purpose—whether it’s hunting season prep, military fitness, or general toughness. Dig deep, increase your pace if you can, and own the last stretch.
Key Tip: Use this mile to reflect on your performance and set the tone for your next training session.
Cool Down and Reflect
Take some time to cool down. Don’t just immediately go into rest mode. Drop your pack and take some time to slowly walk and stretch out. Use this time to reflect on the workout. How did you feel? Can you add some weight next time, or should you reduce it a bit? Or, was the load just right but you need to adjust the pace? These are all good questions to ask as you mentally prepare for the next pack workout.
Train Like You Mean It
Every mile with a loaded pack builds not just your body but your mindset. Push your limits. Whether it’s 1 mile or 10, pack training with purpose prepares you for the demands of real-world performance.
So, get after it! Grab your ONUS Bag and earn every step.