6 Week Beginner Mountaineering Plan 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

Tuesday

Rest Day

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)

Strenght 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

Friday

20 min stairs @ 85% Avg MHR

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.

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.