This is the published VFR routing from Prince George to Kamloops. You can load in the pln file and your GPS will be all set to follow along in nav mode.
The route takes you over Quesnel, Williams Lake, 100 Mile House, down to Cache Creek and across Kamloops Lake into Kamloops.
Trip distance is 242 nm.

Flight time in a Cessna 172 is 2.5 hours

Recommended minimum enroute altitude 5500 feet.