Training Options‎ > ‎Level 3‎ > ‎

Couch to Summit

Time Required:

1.5 hours 4x/week
>1.5 hours 1x/week
Total Time = 7-14 hours/week

Equipment Required:
Running clothes
Running Shoes or Trail Running Shoes

Recommended Equipment:
Yoga Mat
Trekking Poles


This Training Plan is designed to take you from sedentary to physically capable of climbing a mountain. The program focuses on cardiovascular fitness, strength, and stability. This 8 week program relies on walking as the means to improving cardiovascular fitness. Access to a gym is not required. While this program is designed to help you become physically capable of climbing a mountain, it does not teach you the technical skills that are necessary to climb many mountains.

Week 1 Sneak Peak:

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1


(45 min)


(30 min)

Core Workout


Core Workout


(30 min)


(1.5 Hours)


A more detailed description of each day’s workout is included in the full plan.