Mont Blanc Training Programme

TRAINING PROGRAM

To begin 6 months prior to the expedition where possible.

1. CVS: Cardiovascular exercise which is low impact such as swimming, cycling, cross trainer, rowing.

2. Weekend walk should be done over undulating terrain. Only a light rucksack needs to be carried.

3. For specific exercises it is worth doing static squats and heel raises on a regular basis to improve leg muscles prior to the trip. Static squats are especially useful to help protect the knees. Please remember that it is still important to have a well balanced workout using a variety of muscle groups.

4. It is worth winding down and resting in the week leading up to the trip, doing several light walks to keep things going.

5. When walking going at a pace of a brisk walk with a light sweat and enough to feel breathless is recommended

6. During the program, rather than step up suddenly each month (example, going for 3 one hour walks each week during the weekdays in April to 3 one and half hour walks suddenly in May) it is better to build up gradually each week so there isn’t a large transition (example, going for 3 one hour walks during week 1 in April, going for 3 one hour and ten minute walks during week 2 in April, going for 3 one hour and fifteen minute walks during week 3 in April, going for 3 one hour and twenty minute walks during week 4 in April)

6. It is important you seek medical advice prior to starting any training program, especially if you are not used to regular physical exertion

All the best with your training.

MONTH 1

OPT 1
2 x 30 mins weekday walk 1 x 1 hour weekend walk
1 x 10 mins CVS
OPT 2
1 x 30 mins weekday walk 2 x 1 hour weekend walk
1 x 10 mins CVS

MONTH 2

OPT 1
2 x 45 mins weekday walk 1 x 2 hours weekend walk 2 x 10 mins CVS
OPT 2
1 x 45 mins weekday walk 2 x 2 hours weekend walk 2 x 10 mins CVS

MONTH 3

OPT 1
2 x 45 mins weekday walk 1 x 2 hours weekend walk 2 x 10 mins CVS
OPT 2
1 x 45 mins weekday walk 2 x 2 hours weekend walk 2 x 10 mins CVS

MONTH 4

OPT 1
3 x 1 hour weekday walk 1 x 4 hours weekend walk 3 x 15 mins CVS
OPT 2
2 x 1 hour weekday walk 2 x 4 hours weekend walk 3 x 15 mins CVS

MONTH 5

OPT 1
3 x 1.5 hours weekday walk 1 x 5 hours weekend walk 3 x 20 – 25 mins CVS
OPT 2
2 x 1.5 hours weekday walk 2 x 5 hours weekend walk 3 x 20 – 25 mins CVS

MONTH 6

OPT 1
3 x 2 hours weekday walk 1 x 6 hours weekend walk 3 x 30 mins CVS
OPT 2
2 x 3 hours weekday walk 2 x 6 hours weekend walk 3 x 30 mins CVS