Icicle: training for mountaineering & skiing

Celebrating our 20th year!

Training planners for Icicle courses

Introduction to training
Training preparations
Types of exercise
Icicle training planners
Personal trainers

This is the key page of the training section of the website, in which we outline a range of training planners, that you can select from to prepare you for your course. The planners range from gaining basic fitness, to elite mountain fitness to prepare you for a 100km mountain race, so there's plenty of levels in between to choose from, and we advise which courses suit which level.

Hate running? If you can't run due to knee problems, it is unlikely that you can undertake a mountain based climbing or skiing course.

Training planners developed by professionals

All of the training planners below were produced by fitness professionals, who are qualified personal trainers. If you have any queries about any of the planners and are a course client, advice is free. For those not on courses, click on the logo on the right for details of our trainers, and the tariffs for training and advice. 1a 'Gaining basic fitness' - building up to running for 30 minute periods 1b 'Last minute 3 week booster' - three week very intense traininf plan 2 'Objective 10km race' - working towards running 10km in under an hour 3 'Objective Mont Blanc' - ten week planner built into training phases 4 'Real all mountain fitness' - for those running 1/2 marathon in c.90mins 4b 'Endurance mountain fitness' - for those on 2 week long Alpine courses 5 'Elite moutain fitness' - for those running a ultra marathon 100km race

Training planner 1a - 'Gaining basic fitness'

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.

Wk	Day of the week
Wk	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	REST DAY	1 min run, 90 secs walk, Repeat x 8	REST DAY	1 min run, 90 secs walk, Repeat x 8	REST DAY	1 min run, 90 secs walk, Repeat x 8	REST DAY
2	REST DAY	2 min run, 1 min walk, Repeat x 7	REST DAY	2 min run, 1 min walk, Repeat x 7	REST DAY	2 min run, 1 min walk, Repeat x 7	REST DAY
3	REST DAY	3 min run, 1 min walk, Repeat x 6	REST DAY	3 min run, 1 min walk, Repeat x 6	REST DAY	3 min run, 1 min walk, Repeat x 6	REST DAY
4	REST DAY	5 min run, 2 min walk, Repeat x 4	REST DAY	5 min run, 2 min walk, Repeat x 4	REST DAY	5 min run, 2 min walk, Repeat x 4	REST DAY
5	REST DAY	8 min run, 2 min walk, Repeat x 3	REST DAY	8 min run, 2 min walk, Repeat x 3	REST DAY	8 min run, 2 min walk, Repeat x 3	REST DAY
6	REST DAY	12 min run, 1 min walk, Repeat x 3	REST DAY	12 min run, 1 min walk, Repeat x 3	REST DAY	12 min run, 1 min walk, Repeat x 3	REST DAY
7	REST DAY	15 min run, 1 min walk, 15 min run	REST DAY	15 min run, 1 min walk, 15 min run	REST DAY	15 min run, 1 min walk, 15 min run	REST DAY
8	REST DAY	30 min continuous run, then stretch	REST DAY	30 min continuous run, then stretch	REST DAY	30 min continuous run, then stretch	REST DAY

Training planner 1b - 'Last minute 3 week booster'

Aimed at: Assumes you have booked last minute, and need a three week very intense planner to build you up from average fitness, as much as possible in a limited timescale. Please note that intentionally this is a short and hard planner, and is in no way a shortcut for those who have more time before travel, to follow one of the longer training plans, designed around training periods. Course suitability: This is only a last minute, get fit quick booster! Safety note: If you have really done no training before this, then this intense three week plan is unsuitable, and so probably is the idea of a course too...

Wk	Day of the week
Wk	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	60 minutes running steady pace	60 minutes running steady pace	REST DAY	60 minutes running with 8 intervals of 2 minutes fast, 30 secs jogging	60 minutes running steady pace	REST DAY	60 minutes run cross country
2	60 minutes running steady pace	60 minutes run cross country	REST DAY	60 minutes running with 8 intervals of 2 minutes fast, 30 secs jogging	60 minutes running steady pace	60 minutes running with 8 intervals of 2 minutes fast, 30 secs jogging	REST DAY
3	60 minutes run cross country	60 minutes running steady pace	REST DAY	60 minutes running with 8 intervals of 2 minutes fast, 30 secs jogging	90 minutes run cross country	30 minutes running with 8 intervals of 2 minutes fast, 30 secs jogging	REST DAY / TRAVEL

Training planner 2 - 'Objective 10km race'

Aimed at: Builds you up from running for 20 minutes, towards a suitable fitness for running a ten 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.

Wk	Day of the week
Wk	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	REST DAY	20-25 minutes easy running	REST DAY	10 mins easy run, then 4x1 min brisk with 2 min recovery, then 10 mins easy	REST DAY	20 mins easy run	30 mins easy run
2	REST DAY	20-25 minutes easy running	REST DAY	10 mins easy run, then 5x1.5 min brisk with 2.5 min recovery, then 10 mins easy	REST DAY	20 mins easy run	35 mins easy run
3	REST DAY	25-30 minutes easy running	REST DAY	10 mins easy run, then 20 mins running at a moderate pace, then warm down	REST DAY	25 min easy run	40 mins easy run
4	REST DAY	10 mins easy, 1 mile fast, then 10 mins easy	REST DAY	10 mins easy, followed by 20 minutes run at a moderate pace, then 10 mins easy	REST DAY	20 mins easy run	45 mins easy run
5	REST DAY	25-30 minutes easy running	REST DAY	10 mins easy run, then 3x3 min brisk with 3 min jog recovery, then 10 mins easy	REST DAY	30 mins easy run	45 mins easy run
6	REST DAY	25 mins, inc 6x 30sec faster paced running	REST DAY	20-25 minutes easy running	REST DAY	15 mins easy run	10 KM RACE

Training planner 3 - 'Objective Mont Blanc'

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 about the standard to run 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 the one week Mont Blanc course 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.

Wk	Phase of training	Day of the week
Wk	Phase of training	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Build Up Phase	20 minutes runnning	20 minutes running	REST DAY	30 minutes runnning	REST DAY	30 minutes runnning	Climbing Wall 2 hrs
2	Strength / Power	30 minutes runnning	REST DAY	30 minutes runnning	Cross Country	REST DAY	30 minutes runnning	Climbing Wall 2 hrs
3	Strength / Power	Cross Country	30 minutes runnning	REST DAY	Cross Country	REST DAY	30 minutes runnning	Climbing Wall 2 hrs
4	Transition Phase	30 minutes runnning	REST DAY	45 minutes running	Cross Country	REST DAY	45 minutes running	Climbing Wall 2 hrs
5	Stamina Phase	REST DAY	Cross Country	Cross Country	45 minutes running	REST DAY	Cross Country	Climbing Wall 2 hrs
6	Stamina Phase	Cross Country	REST DAY	60 minutes running	45 minutes running	REST DAY	Cross Country	Climbing Wall 2 hrs
7	Transition Phase	45 min run / 2 hr cycle	REST DAY	Cross Country	45 min run / 2 hr cycle	REST DAY	Cross Country	Climbing Wall 2 hrs
8	Power / Endurance	REST DAY	45 min run / 2 hr cycle	Cross Country	45 min run / 2 hr cycle	REST DAY	45 min run / 2 hr cycle	Climbing Wall 2 hrs
9	Power / Endurance	45 min run / 2 hr cycle	REST DAY	Cross Country	45 min run / 2 hr cycle	REST DAY	45 min run / 2 hr cycle	Climbing Wall 2 hrs
10	Warm Down	REST DAY	45 min run / 2 hr cycle	REST DAY	Cross Country	REST DAY	45 min run / 2 hr cycle	REST DAY
11	THE COURSE	Climbing	Climbing	Climbing	Climbing	Climbing	REST DAY	REST DAY

Training planner 4 - 'Real All Mountain Fitness'

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).

Wk	Phase of training	Day of the week
Wk	Phase of training	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Build Up Phase	30 minutes runnning	30 minutes running	REST DAY	40 minutes runnning	REST DAY	40 minutes runnning	Climbing Wall 2 hrs
2	Strength / Power	40 minutes runnning	REST DAY	40 minutes runnning	Cross Country	REST DAY	40 minutes runnning	Climbing Wall 2 hrs
3	Strength / Power	Cross Country	45 minutes runnning	REST DAY	Cross Country	REST DAY	45 minutes runnning	Climbing Wall 2 hrs
4	Transition Phase	45 minutes runnning	REST DAY	60 minutes running	Cross Country	REST DAY	60 minutes running	Climbing Wall 2 hrs
5	Stamina Phase	REST DAY	Cross Country	Cross Country	60 minutes running	REST DAY	Cross Country	Climbing Wall 2 hrs
6	Stamina Phase	Cross Country	REST DAY	90 minutes running	45 minutes running	REST DAY	Cross Country	Climbing Wall 2 hrs
7	Transition Phase	60 minutes running	REST DAY	Cross Country	60 minutes running	REST DAY	Cross Country	Climbing Wall 2 hrs
8	Power / Endurance	REST DAY	60 minutes running	Cross Country	60 minutes running	REST DAY	60 minutes running	Climbing Wall 2 hrs
9	Power / Endurance	60 minutes running	REST DAY	Cross Country	60 minutes running	REST DAY	60 minutes running	Climbing Wall 2 hrs
10	Warm Down	REST DAY	60 minutes running	REST DAY	Cross Country	REST DAY	45 minutes running	REST DAY
11	THE COURSE	Climbing	Climbing	Climbing	Climbing	Climbing	REST DAY	REST DAY

Training planner 4b - 'Endurance Mountain Fitness'

Aimed at: This is the big 10 week training planner that builds you up for a two week or longer period of climbing major Alpine peaks (e.g. the Matterhorn or Mont Blanc), where your endurance and fitness level needs to be higher, to allow for better recovery between climbs over a multi-week duration (e.g. Mont Blanc Autonomy course). 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 3. Course suitability: For all two or more week long trips in the Alps.

Wk	Phase of training	Day of the week
Wk	Phase of training	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Build Up Phase	60 minutes runnning	60 minutes running	REST DAY	90 minutes runnning	REST DAY	90 minutes runnning	Climbing Wall 2 hrs
2	Strength / Power	90 minutes runnning	REST DAY	90 minutes runnning	Cross Country	REST DAY	90 minutes runnning	Climbing Wall 2 hrs
3	Strength / Power	Cross Country	90 minutes runnning	REST DAY	Cross Country	REST DAY	90 minutes runnning	Climbing Wall 2 hrs
4	Transition Phase	90 minutes runnning	REST DAY	120 minutes running	Cross Country	REST DAY	120 minutes running	Climbing Wall 2 hrs
5	Stamina Phase	REST DAY	Cross Country	Cross Country	120 minutes running	REST DAY	Cross Country	Climbing Wall 2 hrs
6	Stamina Phase	Cross Country	REST DAY	180 minutes running	90 minutes running	REST DAY	Cross Country	Climbing Wall 2 hrs
7	Transition Phase	120 minutes running	REST DAY	Cross Country	120 minutes running	REST DAY	Cross Country	Climbing Wall 2 hrs
8	Power / Endurance	REST DAY	120 minutes running	Cross Country	120 minutes running	REST DAY	120 minutes running	Climbing Wall 2 hrs
9	Power / Endurance	120 minutes running	REST DAY	Cross Country	120 minutes running	REST DAY	120 minutes running	Climbing Wall 2 hrs
10	Warm Down	REST DAY	120 minutes running	REST DAY	Cross Country	REST DAY	90 minutes running	REST DAY
11	THE COURSE	Climbing	Climbing	Climbing	Climbing	Climbing	REST DAY	REST DAY

Training planner 5 - 'Elite Level Mountain Fitness'

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.

Wk	Day of the week
Wk	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	REST	15km, inc 4 x 1.5km at 1/2 marathon pace	Easy 8km	15km, mid 5km at marathon pace	REST	90 min run	3 hour run
2	REST	15km, inc 4 x 1.5km at 1/2 marathon pace	Easy 8km	15km, mid 5km at marathon pace	REST	90 min run	3 hour run
3	REST	15km, inc 2 x 3km at 1/2 marathon pace	Easy 8km	15km, mid 5km at marathon pace	REST	90 min run	3 hour run
4	REST	12km, inc 3 x 1.5km at 1/2 marathon pace	Easy 8km	10km, mid 3km at marathon pace	REST	90 min run	2 hour run
5	REST	15km, inc 6 x 1.5km at 1/2 marathon pace	Easy 8km	15km, mid 5km at marathon pace	REST	4 hour run	3 hour run
6	REST	15km, inc 6 x 1.5km at 1/2 marathon pace	Easy 8km	15km, mid 5km at marathon pace	REST	4 hour run	3 hour run
7	REST	15km, inc 6 x 1.5km at 1/2 marathon pace	Easy 8km	15km, mid 5km at marathon pace	REST	4 hour run	3 hour run
8	REST	15km, inc 3 x 3km at 1/2 marathon pace	Easy 8km	15km, mid 5km at marathon pace	REST	2 hour run	3 hour run
9	REST	15km, inc 6 x 1.5km at 1/2 marathon pace	Easy 8km	15km, mid 5km at marathon pace	REST	4 hour run	3 hour run
10	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
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
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
16	REST	10km, inc 1 x 5km at 1/2 marathon pace	Easy 8km	Easy 5km	REST	REST	RACE

FREE training podcasts

FREE Podcast
Training for Mont Blanc
A no holes barred podcast, to fully explain what an ascent entails physically and technically, including several examples of hill training.


	Download podcast (3.48 MB)
	See all the Icicle podcasts

FREE Podcast
Starting out trail running
A fast growing sport, & this podcast explains what it involves, how to get into it, and exactly what equipment that is required...


	Download podcast (3.76 MB)
	See all the Icicle podcasts

Fitness reality check

The Hard Facts

Many of those who are thinking of booking a Mont Blanc trip, find our 'Hard Facts' booklet useful.

It is an open and honest reality check. We encourage all climbers to give it a read, and the information on training and fitness is as applicable for Mont Blanc, as it is say for a Haute Route ski tour, or an Aconcagua climb; click here

Read this warning first

		There is no single training plan that will suit everyone.
Some people can get up and run a marathon with no training, whilst others train for a year and still fail. So don't worry if you don't follow a planner to the letter, don't ask what pace you should be running at, don't believe that if you follow a planner that you are guaranteed to succeed in your objective. Every person is different, and has different training requirements. You are a far better judge of how fit you actually are, than anyone else can ever be. We are not obsessed with fitness on our courses, but are very aware that you are spending a lot of money, and valuable holiday time, so the fitter you are the more you are likely to succeed and to enjoy yourself. It is simply a case of stacking the odds in your favour.

Notes on training planers

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.

Why choose our trips?

See our Alpine blog, by clicking on the Word-press logo to the right.

Itinerary flexibility to allow you to take full advantage of the weather windows on any day, to maximise your summit chances.

Our prices are fixed in £ Sterling, to protect you from euro fluctuations, so you can budget accurately.

There is a choice of routes to opt for, depending on the weather, conditions, and your experience.

Any further questions?

A key part of choosing a company is being able to come and talk about your plans with an experienced course advisor face to face. In an increasingly virtual world, we know our clients value speaking to real people, getting open and honest advice. The vast majority of our clients are British, and our office and outdoor store is based in Windermere in the English Lake District.