18 Week Mountaineering Fitness Plan

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18 Week Mountaineering Fitness Plan

Author

Suzanne Atkinson

All plans by this Coach

Length

19 Weeks

Typical Week

2 Run, 2 Strength, 2 X-Train, 1 Day Off

Longest Workout

4:00 hrs

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Summary

This plan is for new mountaineering students with a base level of fitness that should include the ability to perform continuous aerobic exercise like jogging for 30 minutes at least 3-5 times per week, or cycling 1 hour 3-4 times per week, as well as uphill hiking with a light pack for 15 minutes. You should own a heart rate monitor as well for maximum benefits.

Over a period of 18 weeks, the plan progresses from easy to moderate stair climbing, hiking and strength training to multi day hiking with loaded packs for several hours every day.

Successful users of this plan completed the Presidential Traverse in January. This is an advanced expedition that requires knowledgible guides or experienced climbers as well as permits.

The plan is for a "beginner" fitness level to get prepared for a very challenging, and difficult trip that requires trip leaders with a great deal of expertise.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:39
Training Load By Week
Average Weekly Training Hours: 05:39
Average Weekly Breakdown

Suzanne Atkinson

Steel City Endurance, LTD

Coaching philosophy: "We are capable of more than we think we are."

Working with Outward Bound Wilderness taught me that we can push ourselves far beyond our preconceived physical and emotional limits. Suzanne excels at both technical instruction in swim, run & cycling skills as well as exercise science & evidence based periodized training for maximum performance.

Sample Day 1

0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day 2

0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS.

Sample Day 3

0:30:00
LT test, in Tri Train Bible

Lactate Threshold Test: On track or treadmill complete the test in the "Train Smart" Handout from the fitness lecture. Calculate your HR training zones and make a copy on an index card for reference. If you have a recent 10K race for which you measured HR, use this instead, and make this an easy run.

Sample Day 4

0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS.

Sample Day 5

0:30:00
Beginning Stair Workout

Keep your effort in the "conversational" zone. Weight should be light, usually just a pack with a single water bottle and the clothes you wore to the Cathedral. There is no time limits for this workout.

Sample Day 7

0:30:00
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 8

0:45:00
AA, 3-4 sets

After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS.

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