Couch to 14ers: Get in Shape Now to Climb Mountains this Summer + email coach support
Scree Factory Alpine EnduranceAll plans by this Coach
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This plan is for anyone who's dying to get on top of mountains and wants to build fitness ahead of time, so you can climb with confidence, feel great when the day comes, and get to the top and safely back down with ease (or at least more ease)!
Because the plan starts small, builds slowly over six months, and all the workouts are time and effort-based (instead of miles), anyone can use it. If you're starting with no fitness whatsoever, you'll start at week one and build very slowly at your pace, starting out with walks and easy hikes. Intermediate and advanced athletes can jump into the plan wherever they feel confident (and they can email me if they need advice about doing that), and spend their workouts hiking at their pace and/or running. Check out the sample weeks so you can see the all-levels accessibility, you'll get out what you put into it.
Because we're starting in the winter to build summer fitness, if it's snowy where you live, you can do your hike/walk/run workouts on skis, snowshoes, or indoors on a treadmill or stairmill, and your crosstraining on Zwift or Peloton or snow bike or in a pool, the options are endless.
Couch to 14ers works on the principles of periodization and 80%+ low intensity. There are building weeks that will feel more difficult, then weeks that are setup to optimize recovery and adaptation to the harder weeks. Most of the efforts will be easy, to optimize aerobic base building, with occasional higher intensity work later in the plan.
This plan includes:
-Three hike/run/walk workouts per week, that build over time, with specific instructions for intensity/effort, HR, weight, and elevation gain.
-Crosstraining & Active Recovery
-One to two strength workouts per week, carefully designed to build the full body strength you need to climb, develop the impact resistance you'll need to descend, and prevent imbalance and repetitive motion injuries.
-Weekly instructions and motivation
-Recovery weeks and taper instructions for weeks that you're going to be climbing
-Two weeklong plans for maintaining your fitness over the summer between big mountain hikes.
-Practical advice for big mountain hiking.
-Email support, if you have questions or want advice.
Sarah is a mountain runner and alpinist. She's summited Colorado and California 14ers 600+ times, and Mt. Elbert 300 times. Because of all her failures over the years, she's also an expert in Overtraining and injury prevention.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:11 hrs||3:00 hrs|
|1:16 hrs||1:30 hrs|
|0:38 hrs||0:30 hrs|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
||3:11 hrs||3:00 hrs|
||1:16 hrs||1:30 hrs|
||0:38 hrs||0:30 hrs|