Training Plan V1

Below are the details for the 4 month Mt Rainier training plan. Also, the workouts the training suggests are at the bottom of the page.

DAY WORKOUT – WEEK 1
1 Daily Dozen
2 30 Minute Hike
3 Daily Dozen / Rest
4 30 Minute Hike
5 Daily Dozen / Rest
6 1 Hour Hike
7 Rest
DAY WORKOUT – WEEK 2
1 Daily Dozen
2 Daily Dozen + 40 Minute Hike
3 Daily Dozen / Rest
4 Daily Dozen + 40 Minute Hike
5 Daily Dozen / Rest
6 Daily Dozen + 2 Hour Hike
7 Rest
DAY WORKOUT – WEEK 3
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / Stair Interval Training (40 min)
3 Daily Dozen 2.0 / Rest
4 Strength Circuit Training x 2
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Cross Training (1 hr)
7 Daily Dozen 2.0 / Hike (2 hrs)
DAY WORKOUT – WEEK 4
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / Stair Interval Training (40 min)
3 Daily Dozen 2.0 / Rest
4 Strength Circuit Training x 2
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Cross Training (1 hr)
7 Hike (3 hrs)
DAY WORKOUT – WEEK 5
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / Stair Interval Training (50 min)
3 Daily Dozen 2.0 / Rest
4 Daily Dozen 2.0 / Strength Circuit Training x 3
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Cross Training (1 hr)
7 Daily Dozen 2.0 / Hike (3 hrs)
DAY WORKOUT – WEEK 6
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / Stair Interval Training (50 min)
3 Daily Dozen 2.0 / Rest
4 Daily Dozen 2.0 / Strength Circuit Training x 3
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Cross Training (1 hr)
7 Daily Dozen 2.0 / Hike (3 hrs)
DAY WORKOUT – WEEK 7
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / High Intensity “Stair Interval Training” (1 hr)
3 Daily Dozen 2.0 / Rest
4 Strength Circuit Training x 4
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Cross Training (1 hr)
7 Hike (3 hrs, 15lbs of pack weight)
DAY WORKOUT – WEEK 8
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / High Intensity “Stair Interval Training” (60 min)
3 Daily Dozen 2.0 / Rest
4 Strength Circuit Training x 4
5 Daily Dozen 2.0 / Rest
6 Rest
7 Daily Dozen 2.0 / Hike (4 hrs, 15lbs of pack weight)
DAY WORKOUT – WEEK 9
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / High Intensity “Stair Interval Training” (60 min)
3 Daily Dozen 2.0 / Rest
4 Strength Circuit Training x 4
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Cross Training
7 Hike (5 hrs, 15lbs of pack weight)
DAY WORKOUT – WEEK 10
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 1-2-3 Stair Workout x 3
3 Daily Dozen 2.0 / Rest
4 Daily Dozen 2.0 / High Intensity “Stair Interval Training” (50 min)
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Cross Training
7 Hike (5 hrs, 15lbs of pack weight)
DAY WORKOUT – WEEK 11
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 1-2-3 Stair Workout x 4
3 Daily Dozen 2.0 / Rest
4 Daily Dozen 2.0 / High Intensity “Stair Interval Training” (50 min)
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Cross Training
7 Daily Dozen 2.0 / Hike (6 hrs, 15 pounds of pack weight)
DAY WORKOUT – WEEK 12
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 1-2-3 Stair Workout x 5
3 Daily Dozen 2.0 / Rest
4 Daily Dozen 2.0 / Fartlek Training Hike (2 hrs)
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Hike (3 hrs)
7 Daily Dozen 2.0 / Hike (7 hrs, 15 pounds of pack weight)
DAY WORKOUT – WEEK 13
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 1-2-3 Stair Workout x 5
3 Daily Dozen 2.0 / Rest
4 Daily Dozen 2.0 / Fartlek Training Hike (2 hrs)
5 Daily Dozen 2.0 / Rest
6 Daily Dozen 2.0 / Hike (3 hrs)
7 Daily Dozen 2.0 / Hike (9 hrs, 25 pounds of pack weight)
DAY WORKOUT – WEEK 14
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 1-2-3 Stair Workout x 5
3 Daily Dozen 2.0 / Rest
4 Daily Dozen 2.0 / Fartlek Training Hike or Stair Interval Training (2 hrs)
5 Daily Dozen 2.0 / Hike (2 hrs, 1,500’ of elevation gain)
6 Daily Dozen 2.0 / Hike (4 hrs, 2,500’ of elevation gain)
7 Daily Dozen 2.0 / Hike (7 hrs, 4,500’ of elevation gain, 45 pounds of pack weight)
DAY WORKOUT – WEEK 15
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / Stair Interval Training (60 min)
3 Daily Dozen 2.0 / Rest
4 Daily Dozen 2.0 / Stair Interval Training (60 min)
5 Daily Dozen 2.0 / Rest
6 Equipment and Food Preparation Day
7 Hike (4 hrs)
DAY WORKOUT – WEEK 16
1 Daily Dozen 2.0 / Easy Hiking ( 30 min)
2 Daily Dozen 2.0 / Stair Interval Training (30 min)
3 Rest / Travel Day
4 The Climb Begins!
Daily Dozen – click here for detail instructions on each one
  1. Steam Engine
  2. Toe Toucher
  3. Twister
  4. Side Bender (This is a good stretch!)
  5. Three-Quarter Squat
  6. Lunge
  7. Sumo Squat
  8. Push Ups
  9. Crocodile
  10. Scissors
  11. Steam Engine on Back
  12. Plank
Daily Dozen 2.0
  1. Steam engine
  2. Three quarter squat
  3. Turkish Get Up
  4. Lunge
  5. Arm Extender
    Standing upright, start with the hands and elbows at shoulder level. Simultaneously extend elbows outwards three times, and on the fourth time, completely extend the arm to finish with arms completely straight out to the side. Pause, and repeat. 
  6. Triceps Dip
  7. Deep squat
  8. Steam engine laying down
    This is similar to steam engine but laying on your back
  9. Mountain climber
  10. Push up
  11. Spiderman crawl
  12. Burpee
Stair Interval Training

First, find a set of stairs. They can be outdoors, indoors, at a stadium or even a stairmaster or eliptical trainer at the gym. Warm up with steady walking for 10 – 15 minutes. Then make repeated high intensity efforts – about 2 minutes is a good length of time (this may mean two or more flights/sets if your stairs are short). In between efforts, rest for 2 – 3 minutes until you can breathe comfortably before starting again. If you are new to interval training, start with 3 or 4 efforts. Be sure to allow 10 minutes to cool down at an easy pace

Strength Circuit Training

(Daily Dozen 2.0 to warm up)
40 seconds on, 20 seconds rest) x 2 – 16 minutes:

  • Steam Engine
  • Push Up
  • Squat
  • Lunge
  • Plank
  • Jump rope / Jumping Jack
  • Mountain Climber
  • Side Lunge
  • 10 Minute Cool Down – stretch
Cross Training

Cycling, cross-country skiing or skating .Other sports like soccer, kickboxing, or activities like dancing and yoga, pick your activity to “cross train” just be active!

 Stair Interval Training: The 1-2-3 Workout
  • 2 minutes at 50-65% intensity, followed by 3 minutes of rest (1 minute standing, 2 minutes descending)
  • 2 minutes at 65-80% intensity, followed by 3 minutes of rest
  • 2 minutes at 85-90% intensity, followed by 3 minutes of rest
Fartlek Training Hike

‘Fartlek’ training is another version of interval training. The word originated in Sweden and means ‘Speed Play’. Fartlek training is popular with cyclists, runners and cross-country skiers. During your workout, you simply chose random ‘targets‘ like the top of a hill, a loop of a track, a tree or trail marker and then get after it with gusto! Increase your effort level as much as you feel like and mix up the length of the intervals for variety. Here are a couple of examples I like, click here and here.