This (Free) 12 week training plan is designed to get a person in shape for a mountaineering summit attempt of standard routes on Mt. Rainier, Mt. Shasta, Mt. Whitney, Longs Peak, Mt. Adams, Mont Blanc, or advanced multi day backpacking trips with elevation gain. The basic goal of the plan is to get you in good enough shape to handle 2 days of 5000ft elevation gain each with a pack. If your climb is more strenuous you’ll have to adjust accordingly. You can also adjust the number of weeks based on your climb and current fitness level. A friend worked up to week 8 and was able to climb Kilimanjaro with no issues. Realize being in good shape does not guarantee you won’t suffer from the effects of altitude.
1. It really helps to have a heart rate monitor and follow the suggested MHR. If you don’t have a heart rate monitor you can substitute perceived level of exertion from the Borg scale, start off low and work up slowly.
2. This is just a roadmap, not everyone is the same or has the same needs, tailor it to your needs. The important thing is to get out and try and work out weekly.
3. Read the article on training tips and creating your own plan, this also explains Maximum Heart Rate and the Borg scale.
Check out the fitness video for some basic exercises Hiking Fitness
4. When climbing, hiking, or trail running we recommend you stay safe by downloading the Cairn App. Cairn allows you to share your trip plans with friends and family in less than a minute. Safety contacts then can track you if overdue and you get to see where in the wilderness to find cell coverage. Note: We are a bit biased as Cairn was created by some FitClimb members.
Jump to:
Week 1,week 2, week 3, week 4, week 5, week 6, week 7, week 8, week 9, week 10, week 11, week 12
Note: This article assumes a base level of fitness and based on opinions and experience of the author. You should consult a physician before starting an exercise program.
Week 1 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
10 min stretch and warm up |
30 min Cardio @ 60% Avg MHR Run, Bike, Swim, or other. |
1 Set of 10 reps of the following: Step ups front Step ups side Step downs Push Ups Crunches Plank Mountain climbers |
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Tuesday |
Rest Day |
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Wednesday |
10 min stretch and warm up |
20 min Cardio @ 70% MHR |
3 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) |
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Thursday |
10 min stretch and warm up |
40 min Stairs @ 70% MHR 20 min walking |
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Friday |
10 min stretch and warm up |
30 min Cardio @ 70% |
3 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) |
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Saturday |
10 min stretch and warm up |
2-3 hr walk or hike with 15-20 lb pack |
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Sunday |
Rest Day: Review knots and/or equipment |
Week 2:
Week 2 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
10 min stretch and warm up |
30 min Cardio @ 70% Avg MHR Run, Bike, Swim 20 min walk |
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Tuesday |
10 min stretch and warm up |
20 min cardio @ 70% Avg MHR |
45 minutes of weight training or yoga |
Balance exercises |
Wednesday |
10 min stretch and warm up |
40 min stairs @ 70% Avg MHR |
3 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) |
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Thursday |
10 min stretch and warm up |
30 min Cardio @ 75% MHR |
Balance exercises |
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Friday |
10 min stretch and warm up |
30 Min cardio @ 60-75% Avg MHR |
4 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (50) |
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Saturday |
10 min stretch and warm up |
3 mile run or 15 mile bike or 1000 meter swim |
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Sunday |
Rest |
Review knots and/or equipment |
Week 3:
Continue shift from strength training to emphasis on aerobic.
Week 3 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
10 min stretch and warm up |
50 min Cardio @ 75% Avg MHR Run, Bike, Swim 10 min walk |
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Tuesday |
10 min stretch and warm up |
75 min stairs @ 75% Avg MHR |
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Wednesday |
10 min stretch and warm up |
4 sets of following: Squats (15) Step ups front (40) Step ups side Left and right (40) Step downs (40) Push Ups (10) Crunches (50) Plank (60 seconds) Mountain climbers (40) |
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Thursday |
10 min stretch and warm up |
1 hr 15 min of stairs with 15-20 lb pack. Aim for 1800 steps up and 1800 steps down. |
Balance exercises |
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Friday |
Rest Day |
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Saturday |
10 min stretch and warm up |
Walk/Run 50% alternating for 1.5 hrs or Hike 3-5hrs with 15-20lb Pack or Snowshoe 1.5-2hrs |
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Sunday |
Rest Day: Read up on trip, equipment, and skills |
Week 4:
Week 4 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
10 min stretch and warm up |
1 hr 30 min Cardio @ 65% Avg MHR Run, Bike, Swim |
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Tuesday |
Rest Day |
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Wednesday |
10 min stretch and warm up |
4 mile run alternating between 70 MHR and 80 MHR every mile. Aim for 10 minute miles or faster. |
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Thursday |
10 min stretch and warm up |
1 hr Cardio @ 75% Avg MHR Run, Bike, Swim |
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Friday |
20 min stairs @ 80% Avg MHR |
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Saturday |
10 min stretch and warm up |
5 hr hike with 15-25 lb pack. 3000-4000 ft of elevation gain. |
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Sunday |
15 min stretching in the morning |
Balance exercises |
Week 5:
Week 5 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
10 min stretch and warm up |
1 hr Cardio @ 85% Avg MHR Run, Bike, Swim |
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Tuesday |
Weight training your pick. |
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Wednesday |
10 min stretch and warm up |
45 min cardio @ 85% MHR run, Bike, Swim |
4 sets of following: Squats (20) Step ups front (50) Step ups side Left and right (50) Step downs (50) Push Ups (10) Pull ups (5-10) Crunches (70) Plank (60 seconds) Mountain climbers (50) |
Strength training can be substituted with 45 min of Yoga |
Thursday |
10 min stretch and warm up |
1 hr 15 min Cardio @ 75% MHR Run, Bike, Swim |
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Friday |
30 min stairs @ 85% Avg MHR |
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Saturday |
10 min stretch and warm up |
5 hr hike with 15-35 lb pack. 2000 ft of elevation gain. |
If no access to hiking substitute: 1 hr 30 min of stairs with 15-25 lb pack. Aim for 1500 steps up and down. Take frequent but short breaks and drink plenty of water. |
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Sunday |
5 hr hike with 15-35 lb pack. 2000 ft of elevation gain |
If no access to hiking substitute: 1 hr 30 min of stairs with 15-25 lb pack. Aim for 1500 steps up and down. Take frequent but short breaks and drink plenty of water. |
Week 6:
.
Week 6 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
Rest from weekend |
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Tuesday |
10 min stretch and warm up |
50 min stairs @ 70% Avg MHR |
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Wednesday |
10 min stretch and warm up |
1 hr 15 min Cardio @ 75% MHR Run, Bike, Swim |
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Thursday |
10 min stretch and warm up |
90 min walk |
Balance exercises |
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Friday |
Rest |
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Saturday |
4-6 mile hike with 35-45 lb pack. Aim for 3500-4500 feet of elevation gain. |
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Sunday |
Rest- Practice knots |
Week 7:
Week 7 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
Yoga or Weight training |
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Tuesday |
10 min stretch and warm up |
60 min stairs @ 70% Avg MHR |
Balance exercises |
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Wednesday |
10 min stretch and warm up |
4 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Pull ups (as many as you can do) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) |
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Thursday |
10 min stretch and warm up |
90 min walk |
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Friday |
Rest |
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Saturday |
Hike and camp at least 2 mile hike with full pack. Preferably 3-4 miles. |
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Sunday |
2 mile day hike from camp with day pack. Return to camp and hike out with full pack. If doing a loop substitute full pack for day pack. |
Week 8:
Week 8 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
Rest from weekend |
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Tuesday |
10 min stretch and warm up |
60 min Cardio @ 85% Avg MHR |
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Wednesday |
10 min stretch and warm up |
4 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Pull ups (as many as you can do) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) |
Balance exercises |
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Thursday |
10 min stretch and warm up |
2-2.5 hour walk |
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Friday |
60 min Cardio @ 85% Avg MHR |
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Saturday |
Rest |
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Sunday |
Rest |
Week 9:
Week 9 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
60-80 min Cardio @ 85% Avg MHR |
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Tuesday |
10 min stretch and warm up |
20 min Cardio @ 85% Avg MHR |
3 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Pull ups (as many as you can do) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) |
Feel free to switch up the order of cardio and strength training. One day doing Cardio first and the next time doing strength first. |
Wednesday |
10 min stretch and warm up |
Rest |
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Thursday |
10 min stretch and warm up |
30 min aerobic activity at 85% MHR. |
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Friday |
6-8 mile run aim for a 10 minute pace. |
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Saturday |
Rest |
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Sunday |
45 min cardio at 85% of MHR. |
Week 10:
Week 10 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
Rest |
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Tuesday |
10 min stretch and warm up |
60 min stairs @ 75% Avg MHR |
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Wednesday |
10 min stretch and warm up |
1 hr 45 min Cardio @ 70% MHR Run, Bike, Swim |
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Thursday |
10 min stretch and warm up |
2- 2.5 hr brisk walk. |
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Friday |
Rest |
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Saturday |
Hike with about 5000 feet of elevation gain, carrying a 55-60 lb pack. |
Wight pack with water or small rocks for weight. |
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Sunday |
Hike with about 5000 feet of elevation gain. 20 lb pack. |
Repeat the same hike as yesterday if your area doesn’t have enough mountains or trails. Urban users can climb stairs as a substitute for trail |
Week 11:
Week 11 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
30 min walk |
Rest from weekend |
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Tuesday |
20 min stretch and warm up |
Rest |
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Wednesday |
10 min stretch and warm up |
45 min Cardio @ 75% MHR Run, Bike, Swim |
3 sets of following: Squats (30) Step ups front (100) Step ups side Left and right (100) Step downs (100) Push Ups (25) Pull ups (as many as you can do) Crunches (100) Plank (60 seconds hold) Mountain climbers (70) |
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Thursday |
10 min stretch and warm up |
60 min cardio at 75-85% of MHR run, bike, swim, etc… |
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Friday |
60 min cardio at 75-85% of MHR run, bike, swim, etc… |
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Saturday |
90 minute walk |
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Sunday |
Rest |
Week 12:
Week 12 |
Warm Up |
Aerobic |
Strength |
Notes |
Monday |
90 min cardio at 70-75% MHR run, bike, swim, etc… |
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Tuesday |
10 min stretch and warm up |
45 min stairs @ 75% Avg MHR |
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Wednesday |
20 min stretch and warm up |
30 minute walk |
Rest, Stay well hydrated, Practice putting on gear, packing, etc… |
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Thursday |
20 min stretch and warm up |
30 minute walk |
Rest, Stay well hydrated, Practice putting on gear, packing, etc… |
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Weekend of Climb! Climb High, Climb Safe! |
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Free Training plans:
Hiking and Backpacking
6 week beginner plan
General Mountaineering:
Intermediate Plan 12 weeks
Mt. Rainier 12 week plan:
8 Month Mountaineering Training & Fitness Plan
Meal Plans:
Backpacking and Climbing Meal Plans
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