12-Week Beginners/5000m Training Plan
12-Week Beginners/5000m Training Plan
Length
12 Weeks
Plan Description
This 12-week plan is designed for anyone between 5000-6000m with climbs like Mount Ararat, Elbrus or circuits such as a K2 Base camp or The Annapurna Circuit.
This plan assumes you can run (15 minutes) or walk (120 minutes) with moderate ease and have access to a gym for training. All weekend sessions will include alternate running, cycling, and trekking offerings.
Please select Monday as the start date of this plan to ensure the longer sessions are scheduled for the weekends. If this means you have a few days free at the end of the plan before you fly, make the most of the extra rest!
If you are heading to Everest Base Camp or Kilimanjaro, we have specific plans for these mountains available.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Day Off
x2
|
—— | —— |
|
Strength
x2
|
00:59:00 | 01:00:00 |
|
Other
x1
|
00:49:00 | 01:00:00 |
|
Walk
x1
|
04:15:00 | 06:00:00 |
|
Run
x1
|
00:47:00 | 00:45:00 |
|
Custom
x1
|
00:35:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
00:59:00 | 01:00:00 | |
|
|
00:49:00 | 01:00:00 | |
|
|
04:15:00 | 06:00:00 | |
|
|
00:47:00 | 00:45:00 | |
|
|
00:35:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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$114.74 USD for the first year, billed yearly.