6 Week Beginner Mountaineering Plan Week 3

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

Tuesday

10 min stretch and warm up

75 min stairs @ 75% Avg MHR

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)

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

Friday

Rest Day

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

Sunday

Rest Day: Read up on trip,equipment, and skills