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Adventure Consultant/Uphill Athlete 12-week Everest Base Camp Trekking Plan

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Adventure Consultant/Uphill Athlete 12-week Everest Base Camp Trekking Plan


Uphill Athlete by Steve House and Scott Johnston

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12 Weeks

Plan Description

This 12 week training plan is ideal for the moderately active person planning a trek such as Everest Base camp or the Annapurna Circuit who lives and works in a city and/or is otherwise limited in their ability to hike outdoors on mountainous our even hilly terrain due to weather or locale. The exercises are meant to be done largely on the equipment available in most commercial and even some well equipped home gyms. So, access to a treadmill, stairclimber machine, stationary bike and rowing machine is required. If yo have access to big hills and mountains right out your back door though, feel free to substitute the real McCoy for these exercise machines. The only other special requirements will be a heart rate monitor to control the intensity of the aerobic workouts and access to some steep stairs such as found in tall buildings for fire exits. Preferably these stairs will allow you at least a continuous climb of 5 minutes but smaller buildings will suffice. You will just need to go up and down more. The most important factor in your successful and enjoyable trek is going to be your fitness. Sticking with this plan will give you the base fitness you need to not only complete the trek but to enjoy the experience.
Time requirements begin at just over 4 hours in the first week and peak at over 7 hours in the final week.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walk x4
03:60:00 01:45:00
Strength x2
02:00:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:60:00 01:45:00
02:00:00 01:00:00
Day Off
—— ——

Training Load By Week

Uphill Athlete by Steve House

Uphill Athlete

Uphill Athlete has a strong mission: to inspire and educate mountain athletes through education and celebration. We wrote the books on training for mountain sports. On our website, you'll find a wealth of science-based, mountain-proven resources, including articles, videos, and podcasts. From trail running to climbing Everest, our expertise covers it all.

Uphill Athlete offers coaching, a monthly membership program, training plans, and valuable free resources for learning and enjoyment.

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