Mount Rainier 16 Week Training Schedule powered by
Phases
Weeks
To Go
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Pre condition
16
R & R
XT
45 min
Cardio
30 min
Strength
20 min
R & R
XT
1 hr
Hike 1hr w 20lbs
Pre condition
15
R & R
XT
45 min
Cardio
30 min
Strength
20 min
R & R
XT
1 hr
Hike
1 hrs
w 25lbs
Base
14
R & R
XT
45 min
Cardio
30 min
Strength
30 min
R & R
XT
1 hr
Hike
2 hrs
w 30lbs
Base
13
R & R
XT
45 min
Cardio
30 min
Strength
30 min
R & R
XT
1 hr
Hike
3 hrs
w 20lbs
Base
12
R & R
Strength
40 min
Cardio
45 min
Strength
40 min
R & R
XT
2 hr
Hike
4 hrs
w 20 lbs
Base
11
R & R
Strength
40 min
Cardio
45 min
Strength
40 min
R & R
XT
2 hr
Hike
3 hrs
w 25 lbs
Base
10
R & R
Strength
40 min
Cardio
45 min
Strength
40 min
R & R
XT
2 hr
Hike
2 hrs
w 35 lbs
Base
9
R & R
strength
60 min
Cardio
45 min
Strength
60 min
R & R
XT
2 hr
Hike
3 hrs
w 35 lbs
Build
8
R & R
Hike
90 mins
I T
XT
1 hr
Hike
90 min
w 20 lbs
R & R
Cardio
Hike
6 hrs
w25 lbs
Build
7
R & R
Hike
90 mins
I T
XT
1 hr
Hike
2.0 hr
w 35 lbs
R & R
Cardio
Hike
5 hrs
w 35 lbs
Build
6
R & R
Hike
90 mins
I T
XT
1 hr
Hike
2.0 hr
w 45 lbs
R & R
Cardio
Hike
7 hrs
w 45 lbs
Build
5
R & R
Hike
90 mins
I T
XT
1 hr
Hike
90 min
w 35 lbs
R & R
Hike
3 hrs
w 35lbs
Hike
9 hrs
w 35 lbs
Build
4
R & R
Hike
90 mins
XT
90 min
Hike
90 min
w 55 lbs
R & R
Cardio
Hike
8hrs
w 55 lbs
Peak
3
R & R
Cardio
2 hr
I T
XT
90 min
Hike
90 min
w 50 lbs
R & R
Hike
6hrs
w 50lbs
Hike
12hrs
w 50 lbs
Peak
2
R & R
Cardio
2 hr
I T
XT
90 min
Hike
90 min
w 35 lbs
R & R
Hike
6hrs
w 45 lbs
Hike 10hrs
w 45 lbs
Taper
1
R & R
XT
45 min
R & R
Hike
2 hour
R & R
Hike
30 mins
R & R
Climb
0
Climb
Climb
Climb
Climb
Hike
30 min
R & R
XT
45 min
Transition
+ 1
R & R
XT
45 min
R & R
Cardio
1 hr
R & R
Cardio
Hike
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