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18 Week Mountaineering Fitness Plan


Suzanne Atkinson

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19 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
1:46 hrs 2:00 hrs
Strength x2
1:00 hrs 0:45 hrs
X-Train x2
2:03 hrs 4:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:46 hrs 2:00 hrs
1:00 hrs 0:45 hrs
2:03 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week

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.

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