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

Author

Uphill Athlete by Steve House and Scott Johnston

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Length

12 Weeks

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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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Walkx4
3:59 hrs 1:45 hrs
Strengthx2
2:00 hrs 1:00 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Walk
3:59 hrs 1:45 hrs
Strength
2:00 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


Uphill Athlete by Steve House and Scott Johnston

Uphill Athlete LLC.

What originally inspired us to write Training for the New Alpinism, and what inspires us to continue to share the things we’ve discovered through Uphillatlete.com, is the information void when it comes to specialized training for endurance mountain sports. We have successfully demonstrated a more systematic approach, using proven principles, to help you improve both your chances of achieving your goals, and your long-term fitness and safety in whatever mountain sport you are practicing.