Mountain/14er Training Plan - Intermediate

Intermediate level
12 week training plan
Includes bodyweight strength exercises
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The mountains are calling… and now you can train before you go!

This plan assumes an athlete that has intermediate experience in trail running and/or hiking. This plan will prepare an athlete’s fitness to climb a non-technical mountain with approximately 4,000-5,000ft of gain across 10-13 miles. Time/pace performance is not a focus of this plan. Existing fitness level should be recent experience in the half marathon distance or a hike of about 10 miles in a day. This plan will start with weekly milage of 19 miles per week across five days of training, with a 5 mile first long run. Each day will have a run and a hike option. You may exceed the targeted ft gain by 10-15% if your chosen daily training route necessitates it. The plan will top out with 29 miles per week and five days per week of training, with a 10 mile day, and 2 days of core bodyweight exercises. This plan assumes access to trails that offer rolling or hilly terrain, or a treadmill with high incline.

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