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| Training
planners for Icicle courses |
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| Links:IntroductionTraining
preparations Types
of exerciseTraining
planners |
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Training
planner 1 - 'Gaining basic fitness'
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Aimed at: Assumes absolutely
no fitness at all, and builds you up to running for 30
minutes over 8 weeks. Each season people contact us saying
"It's a few months to my course, and I haven't
done any training yet. What should I do?". Ignoring
the urge to say "Put the phone down, don't go
to McDonalds, get your running kit on, and get outside",
below is a training planner for you.
Course suitability: None - this
is the pre-training planner!
Safety note: If
you have really done no training before this, then we
strongly advise you to get medical advice before starting
training. |
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Wk
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Day
of the week
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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1
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REST
DAY
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1
min run, 90 secs
walk, Repeat x 8
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REST
DAY
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1
min run, 90 secs
walk, Repeat x 8
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REST
DAY
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1
min run, 90 secs
walk, Repeat x 8
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REST
DAY
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2
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REST
DAY
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2
min run, 1 min
walk, Repeat x 7
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REST
DAY
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2
min run, 1 min
walk, Repeat x 7
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REST
DAY
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2
min run, 1 min
walk, Repeat x 7
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REST
DAY
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3
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REST
DAY
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3
min run, 1 min
walk, Repeat x 6
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REST
DAY
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3
min run, 1 min
walk, Repeat x 6
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REST
DAY
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3
min run, 1 min
walk, Repeat x 6
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REST
DAY
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4
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REST
DAY
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5
min run, 2 min
walk, Repeat x 4
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REST
DAY
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5
min run, 2 min
walk, Repeat x 4
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REST
DAY
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5
min run, 2 min
walk, Repeat x 4
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REST
DAY
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5
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REST
DAY
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8
min run, 2 min
walk, Repeat x 3
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REST
DAY
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8
min run, 2 min
walk, Repeat x 3
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REST
DAY
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8
min run, 2 min
walk, Repeat x 3
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REST
DAY
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6
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REST
DAY
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12
min run, 1 min
walk, Repeat x 3
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REST
DAY
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12
min run, 1 min
walk, Repeat x 3
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REST
DAY
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12
min run, 1 min
walk, Repeat x 3
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REST
DAY
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7
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REST
DAY
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15
min run, 1 min
walk, 15 min run
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REST
DAY
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15
min run, 1 min
walk, 15 min run
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REST
DAY
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15
min run, 1 min
walk, 15 min run
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REST
DAY
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8
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REST
DAY
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30
min continuous
run, then stretch
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REST
DAY
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30
min continuous
run, then stretch
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REST
DAY
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30
min continuous
run, then stretch
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REST
DAY
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Training
planner 2 - 'Objective 5km race'
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Aimed at: Builds
you up from running for 20 minutes, towards a suitable
fitness for running a five kilometer race.
if
you are attempting a 4000m peak (ie the Summer Intro course),
then you should compete this training planner.
Course suitability: This is
the training planner for a basic level of fitness, for
the easier courses such as the Summer Alpine Intro, off
piste skiing courses, snowshoeing and trekking courses,
and weekend courses. For courses where there are big height
gains (over 1300m in a day) or days longer than 8 hours
on foot, look at training planner 3. This is a minimum
level for any of our courses. |
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Wk
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Day
of the week
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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1
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REST
DAY
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20-25
minutes
easy running
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REST
DAY
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10
mins easy run, then 4x1 min brisk
with 2 min recovery, then 10 mins easy
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REST
DAY
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20
mins
easy run
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30
mins
easy run
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2
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REST
DAY
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20-25
minutes
easy running
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REST
DAY
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10
mins easy run, then 5x1.5 min brisk
with 2.5 min recovery, then 10 mins easy
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REST
DAY
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20
mins
easy run
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35
mins
easy run
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3
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REST
DAY
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25-30
minutes
easy running
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REST
DAY
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10
mins easy run, then 20 mins running
at a moderate pace, then warm down
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REST
DAY
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25
min
easy run
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40
mins
easy run
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4
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REST
DAY
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10
mins easy, 1 mile
fast, then 10 mins easy
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REST
DAY
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10
mins easy, followed by 20 minutes run
at a moderate pace, then 10 mins easy
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REST
DAY
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20
mins
easy run
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45
mins
easy run
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5
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REST
DAY
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25-30
minutes
easy running
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REST
DAY
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10
mins easy run, then 3x3 min brisk
with 3 min jog recovery, then 10 mins easy
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REST
DAY
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25
mins
easy run
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35
mins
easy run
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6
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REST
DAY
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25
mins, inc 6x 30sec
faster paced running
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REST
DAY
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20-25
minutes easy running
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REST
DAY
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15
mins
easy run
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5
KM
RACE
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Training
planner 3 - 'Objective Mont Blanc'
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Aimed at: This
is the big 10 week training planner that builds you up
to a major peak (e.g. Mont Blanc by the Gouter Route)
level of fitness. The net aim of this planner is to build
you up to between a 10km run and a half marathon level
of fitness. This is the absolute minimum required for
an ascent such as Mont Blanc. For
those undertaking major ascents, such as Mont Blanc by
the Gouter Route, you should just undertake this training
planner.
Course suitability: All summer
climbing courses above intro level, winter ice courses,
ski touring weeks, long treks (eg GR20), Kilimanjaro,
etc. |
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Wk
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Phase
of
training
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Day
of the week
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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1
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Build
Up Phase
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20
minutes
runnning
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20
minutes
running
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REST
DAY
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30
minutes
runnning
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REST
DAY
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30
minutes
runnning
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Climbing
Wall 2 hrs
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2
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Strength
/ Power
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30
minutes
runnning
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REST
DAY
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30
minutes
runnning
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Cross
Country
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REST
DAY
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30
minutes
runnning
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Climbing
Wall 2 hrs
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3
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Strength
/ Power
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Cross
Country
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30
minutes
runnning
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REST
DAY
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Cross
Country
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REST
DAY
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30
minutes
runnning
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Climbing
Wall 2 hrs
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4
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Transition
Phase
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30
minutes
runnning
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REST
DAY
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45
minutes
running
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Cross
Country
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REST
DAY
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45
minutes
running
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Climbing
Wall 2 hrs
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5
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Stamina
Phase
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REST
DAY
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Cross
Country
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Cross
Country
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45
minutes
running
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REST
DAY
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Cross
Country
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Climbing
Wall 2 hrs
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6
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Stamina
Phase
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Cross
Country
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REST
DAY
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60
minutes
running
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45
minutes
running
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REST
DAY
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Cross
Country
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Climbing
Wall 2 hrs
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7
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Transition
Phase
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45
min run /
2 hr cycle
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REST
DAY
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Cross
Country
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45
min run /
2 hr cycle
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REST
DAY
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Cross
Country
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Climbing
Wall 2 hrs
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8
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Power
/ Endurance
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REST
DAY
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45
min run /
2 hr cycle
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Cross
Country
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45
min run /
2 hr cycle
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REST
DAY
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45
min run /
2 hr cycle
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Climbing
Wall 2 hrs
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9
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Power
/ Endurance
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45
min run /
2 hr cycle
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REST
DAY
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Cross
Country
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45
min run /
2 hr cycle
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REST
DAY
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45
min run /
2 hr cycle
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Climbing
Wall 2 hrs
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10
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Warm
Down
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REST
DAY
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45
min run /
2 hr cycle
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REST
DAY
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Cross
Country
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REST
DAY
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45
min run /
2 hr cycle
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REST
DAY
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11
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THE
COURSE
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Climbing
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Climbing
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Climbing
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Climbing
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Climbing
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REST
DAY
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REST
DAY
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Training
planner 4 - 'Real All Mountain Fitness'
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Aimed at: This
is the big 10 week training planner that builds you up
to a major Alpine peaks (e.g. the Matterhorn or Mont Blanc
via the Trois Mont Blancs route) level of fitness. If
you complete this planner you should be more than capable
of running a half marathon (on road) in a good time comfortably
under 1 hour 45 minutes. It assumes your starting level
of fitness is as per end of planner 2.
Course suitability: For all
of our top level climbing or ski touring courses, this
is the ideal level of fitness to aim for. Also this is
the level for the majority of our expeditions (eg Aconcagua
and Mount Elbrus). |
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Wk
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Phase
of
training
|
Day
of the week
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Mon
|
Tue
|
Wed
|
Thu
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Fri
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Sat
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Sun
|
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1
|
Build
Up Phase
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30
minutes
runnning
|
30
minutes
running
|
REST
DAY
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40
minutes
runnning
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REST
DAY
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40
minutes
runnning
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Climbing
Wall 2 hrs
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2
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Strength
/ Power
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40
minutes
runnning
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REST
DAY
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40
minutes
runnning
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Cross
Country
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REST
DAY
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40
minutes
runnning
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Climbing
Wall 2 hrs
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3
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Strength
/ Power
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Cross
Country
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45
minutes
runnning
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REST
DAY
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Cross
Country
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REST
DAY
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45
minutes
runnning
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Climbing
Wall 2 hrs
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4
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Transition
Phase
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45
minutes
runnning
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REST
DAY
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60
minutes
running
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Cross
Country
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REST
DAY
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60
minutes
running
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Climbing
Wall 2 hrs
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5
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Stamina
Phase
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REST
DAY
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Cross
Country
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Cross
Country
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60
minutes
running
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REST
DAY
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Cross
Country
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Climbing
Wall 2 hrs
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6
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Stamina
Phase
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Cross
Country
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REST
DAY
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90
minutes
running
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45
minutes
running
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REST
DAY
|
Cross
Country
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Climbing
Wall 2 hrs
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7
|
Transition
Phase
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60
minutes
running
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REST
DAY
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Cross
Country
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60
minutes
running
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REST
DAY
|
Cross
Country
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Climbing
Wall 2 hrs
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8
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Power
/ Endurance
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REST
DAY
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60
minutes
running
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Cross
Country
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60
minutes
running
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REST
DAY
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60
minutes
running
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Climbing
Wall 2 hrs
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9
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Power
/ Endurance
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60
minutes
running
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REST
DAY
|
Cross
Country
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60
minutes
running
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REST
DAY
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60
minutes
running
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Climbing
Wall 2 hrs
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10
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Warm
Down
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REST
DAY
|
60
minutes
running
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REST
DAY
|
Cross
Country
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REST
DAY
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45
minutes
running
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REST
DAY
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11
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THE
COURSE
|
Climbing
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Climbing
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Climbing
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Climbing
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Climbing
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REST
DAY
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REST
DAY
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Training
planner 5 - 'Elite Level Mountain Fitness'
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Aimed at: This
is a 16 week training planner aimed at those preparing
for a 100km trail race or activity of equivalent aerobic
and physical commitment. Don't panic, you don't need to
follow this planner for any of our courses. It is offered
for general information, for those who are interested.
Course suitability: This is
generally beyond the requirements of any of our standard
courses, except perhaps for bespoke projects such as climbing
very hard routes on a 1:1 basis. This planner is more
for ultra-marathon training. |
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Wk
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Day
of the week
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Mon
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Tue
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Wed
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Thu
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Fri
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Sat
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Sun
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1
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REST
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15km,
inc 4 x 1.5km at 1/2 marathon pace
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Easy
8km
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15km,
mid 5km at marathon pace
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REST
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90
min run
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3
hour run
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2
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REST
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15km,
inc 4 x 1.5km at 1/2 marathon pace
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Easy
8km
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15km,
mid 5km at marathon pace
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REST
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90
min run
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3
hour run
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3
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REST
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15km,
inc 2 x 3km at 1/2 marathon pace
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Easy
8km
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15km,
mid 5km at marathon pace
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REST
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90
min run
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3
hour run
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4
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REST
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12km,
inc 3 x 1.5km at 1/2 marathon pace
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Easy
8km
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10km,
mid 3km at marathon pace
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REST
|
90
min run
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2
hour run
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5
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REST
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15km,
inc 6 x 1.5km at 1/2 marathon pace
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Easy
8km
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15km,
mid 5km at marathon pace
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REST
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4
hour run
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3
hour run
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6
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REST
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15km,
inc 6 x 1.5km at 1/2 marathon pace
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Easy
8km
|
15km,
mid 5km at marathon pace
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REST
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4
hour run
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3
hour run
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7
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REST
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15km,
inc 6 x 1.5km at 1/2 marathon pace
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Easy
8km
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15km,
mid 5km at marathon pace
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REST
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4
hour run
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3
hour run
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8
|
REST
|
15km,
inc 3 x 3km at 1/2 marathon pace
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Easy
8km
|
15km,
mid 5km at marathon pace
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REST
|
2
hour run
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3
hour run
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9
|
REST
|
15km,
inc 6 x 1.5km at 1/2 marathon pace
|
Easy
8km
|
15km,
mid 5km at marathon pace
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REST
|
4
hour run
|
3
hour run
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10
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REST
|
15km,
inc 6 x 1.5km at 1/2 marathon pace
|
Easy
8km
|
15km,
mid 5km at marathon pace
|
REST
|
4
hour run
|
4
hour run
|
|
11
|
REST
|
15km,
inc 3 x 3km at 1/2 marathon pace
|
Easy
8km
|
15km,
mid 5km at marathon pace
|
REST
|
3
hour run
|
3
hour run
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12
|
REST
|
15km,
inc 6 x 1.5km at 1/2 marathon pace
|
Easy
8km
|
15km,
mid 5km at marathon pace
|
REST
|
4
hour run
|
5
hour run
|
|
13
|
REST
|
15km,
inc 6 x 1.5km at 1/2 marathon pace
|
Easy
8km
|
15km,
mid 5km at marathon pace
|
REST
|
4
hour run
|
5
hour run
|
|
14
|
REST
|
15km,
inc 4 x 1.5km at 1/2 marathon pace
|
Easy
8km
|
15km,
mid 5km at marathon pace
|
REST
|
2
hour run
|
2
hour run
|
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15
|
REST
|
12km,
inc 3 x 1.5km at 1/2 marathon pace
|
Easy
8km
|
12km,
mid 5km at marathon pace
|
REST
|
2
hour run
|
1
hour jog
|
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16
|
REST
|
10km,
inc 1 x 5km at 1/2 marathon pace
|
Easy
8km
|
Easy
5km
|
REST
|
REST
|
RACE
|
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| Notes
for the training planners and the different types of suggested
exercise |
RUNNING...
The tables above indicates runs of varying times (20
to 60 minutes). These are the actual times you should
be running for, and do not include warm up and warm
down periods. These add 20 minutes to each end of the
session (see notes below for further details). Running
is running, not jogging or speed walking. The aerobic
demands of the muscle groups when running are far higher
than for jogging or walking, and so better simulate
the muscles cravings for oxygen at altitude. Failure
to run at a decent speed is only cheating yourself.
If you cannot keep up with this schedule, then get medical
advice. The running should be on an even, fairly flat
surface such as a pavement or playing field. If you
do not like road running, then you can opt for footpaths
which are softer, and cause less impact stresses. From
week seven, you will notice that there is a choice of
running for 45 minutes or cycling for 2 hours. This
is to allow for those concerned about their joints or
causing muscle damage. Like running, the cycling must
be at a decent speed, not just at a cruising speed.
Mountain biking is less aerobically beneficial than
road biking, which requires a more even aerobic output,
similar to long mountain ascents e.g. Mont Blanc.
WARMING UP & STRETCHING...
To warm up you should first walk briskly for about ten
minutes in order to loosen up. Then you should stop
and stretch each muscle group. Start be rolling your
head in big circles in both directions. Then do the
same for your shoulders. Next swing your arms in circles,
first forwards, then backwards. Hold you arms in front
of you and swing them back and level with your shoulders,
and back a bit further. Then put your hands on your
hips and rotate your hips as far as possible from side
to side in a circular motion. Next slide your arms down
the side of each leg whilst not bending forward. To
stretch your legs, touch your toes, and hold the position
for 10 seconds each time. Then to loosen your quads
(thigh muscles) do several controlled squats and straightens
to your full height. Finally lift each foot of the floor
and rotate the ankle in circles, both ways. These stretches
will have exercised every muscle group. If any groups
were especially stiff then warm them up further. After
the stretches you should walk briskly for another few
minutes to get your body temperature up slightly to
protect the muscles, then start your run. After the
run you should walk for at least ten minutes to cool
down slightly, then repeat the stretches, concentrating
on the leg stretches.
CROSS COUNTRY...
The point of the cross country runs are to exercise
different muscle groups, to improve your stamina, and
to provide some variety in your training in order to
keep up your motivation. Each cross country run should
be 30 to 45 minutes long, and should be over as varied
terrain as is possible for you. If you live in an inner
city, you can run along canals, through parks, and round
playing fields. If you live in the countryside, or have
easy access to it, then run through woods, along footpaths
and bridleways. These runs are highly enjoyable, and
are a treat in the midst of harder training. |
|
CLIMBING WALL...
As outlined before, this is more an extra to your training
programme than part of it. Climbing walls do little
for you apart from building up flexibility, finger and
muscle strength. They do not build up your aerobic fitness.
Apply the same warm up and stretching principles for
using a climbing wall, as well as warming down. Failure
to do this could cause tendon / ligament damage which
could severely influence your course. Most good climbing
walls have instructors who can advise you on suitable
training for improving your wall technique. Remember
that good technique on a wall does not equate to good
performance outside on real rock, and so use the wall
as a training tool rather than a real measure of level
of skill.
REST DAYS ...
A day of rest does not mean undoing all the good of
the training days. Eat good food, rehydrate yourself,
and still do all the stretching, as there is a tendancy
for muscles to get stiff when they aren't used. Perhaps
the best description for this day is active rest, as
it is best for your body to keep doing something, be
it a long walk with the dog, or even a day shopping.
Watching the TV all day and being a couch potato really
won't help. For those who enjoy using gyms, the active
rest days are a good day to go the the gym for strength
and toning exercises.
SCHEDULE CHANGES ...
The schedule above is an ideal, but of course we accept
that you have busy lives and other commitments which
will impact on the training. If you have to miss a session,
then you must catch up before the end of the week. An
ideal day for this is on the Sunday instead of going
to the climbing wall. We cannot enforce this schedule
on you any more than saying that you paid for the course,
and you are wasting your money by arriving with low
fitness. We won't allow you to attempt a climb if we
think that you are not fit enough to be safe on it.
We can't say any fairer than that...
THE USE OF GYMS...
Many people arrive on courses having done all their
training inside in a gym, and then they wonder why they
struggle on the course. Even on a good treadmill or
rowing machine it is very hard to simulate training
outside, and the effects are different. For example
outside you have air blowing past you, so can regulate
your heat and avoid dehydrating. Also you encounter
different terrain, even if it is pavements and roads.
In the gym you cannot judge your speed well, and it
is easy to dehydrate, causing muscle fatigue and lack
of motivation. If you are a dedicated gym user, perhaps
the best compromise is to only use the gym when there
is bad weather outside.
GOT ANY QUESTIONS?
If you have any questions about the level of fitness
you should be for a course, or about the training planners
then please get in touch, and one of the guiding team
will be in touch to advise you. |
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