6 Week Beginner Mountaineering Plan 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

Tuesday

Rest Day

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.

Thursday

10 min stretch and warm up

1 hr Cardio @ 75% Avg MHR Run, Bike, Swim

Friday

20 min stairs @ 80% Avg MHR

Saturday

10 min stretch and warm up

5 hr hike with 15-25 lb pack. 3000-4000 ft of elevation gain.

Sunday

15 min stretching in the morning

Balance exercises