This 36 week training plan follows the three pillars of Alpine Athletics approach to preparing for success in the mountains: physical, mental, and tactical. The plan lets you work on your own and request guidance from your coach when you need it. This plan averages 15 hours of training time per week.
8,000 Meter Summit Training Plan
Alpine Athletics' comprehensive program will help you prepare for 8,000 meter peaks like Everest, Manaslu, Makalu, and K2. It is organized into proven three-month phases that guide you to becoming a well-rounded mountain athlete. The first phase focuses on building your aerobic capacity, the second builds the strength and stability needed for an 8,000 meter peak, and the final adds the muscular endurance work necessary for long, successive days in the mountains. In addition to physical preparation, this plan provides prompts to ensure you’re mentally and tactically prepared for your mountain goal and includes periodic fitness assessments so you can track your progress.
The Himalayan & Karakoram Summit plan is delivered to you on any device, via Training Peaks. A calendar-based training app designed for endurance athletes. In addition to a workout schedule, Training Peaks also provides powerful analytics to help you understand your progress, fitness and important parameters like fatigue.
And, an Alpine Athletics coach will be just a phone call away if you have questions or need extra support.
Himalayan & Karakoram summit plan includes:
Basic Training Peaks subscription
pdf for all strength workouts
Mental fitness prompts
Tactical cues to ensure you understand your route and that your gear is dialed
Periodic fitness assessments to track your progress
3 phone or video check-ins with your coach
Discount on Alpine Athletics coaching sevices
You Will Need:
Smart watch compatible with Training Peaks
Standard gym equipment: box step, pull-up bar
Backpack with weight (preferred) or weight vest
Disclaimer for Training Plans
Alpine Athletics, Lisa Thompson and all coaches affiliated with Alpine Athletics (hereafter referred to as “Alpine Athletics”) will not be held responsible in any way for the information that you request or receive through our training plans and services.
In no event will we be liable to any party for any direct, indirect, special, incidental, equitable or consequential damages for any use of, or reliance on this training plan or via email support, including, without limitation, any lost profits, personal or business interruptions, personal injuries, accidents, misapplication of information or any other loss, malady, disease or difficulty, or otherwise, even if we are expressly advised of the possibility of such damages or difficulties. This plan and associated coaching services are designed for adults who are 18 or over.
Reference or links in this training plan to any other business or entity’s information, opinions, advice, programs, services, or products do not constitute our endorsement or recommendation. We are not responsible for the contents of any off-site web pages, companies or persons linked or referenced within.
Medical Disclaimer
Alpine Athletics strongly recommends that you consult with your physician before beginning your training plan. You should be in good physical condition to commence training. Alpine Athletics is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.
You should understand that when participating in any exercise or training plan, there is the possibility of physical injury. You agree to follow this training plan at your own risk, are voluntarily participating in the workouts, assume all risk of injury to yourself, and agree to release and discharge Alpine Athletics from any and all claims or causes of action, known or unknown, arising out of Alpine Athletics.
Alpine Athletics is not responsible or liable for any advice, or any other information, services or products that you obtain via online coach support. You are encouraged to consult with your doctor with regard medical conditions.
Personal Disclaimer
The information contained in our training plans, website social media posts and helpdesk is for training and informational purposes only. While we draw on our prior professional expertise and background, you acknowledge that we are supporting you in our roles exclusively as coaches only.
We are not medical health practitioners or mental health providers, and we are not holding ourselves out to be in any capacity. Rather, we serve as coaches, mentors and guides who help you reach your own performance goals.
You acknowledge that you take full responsibility for your health, life, and well-being, as well as the health, lives and well-being of your family and children (born and unborn, as applicable), and all decisions now or in the future.
Our goal is to provide accurate, published training plans and supporting articles; however, the information may inadvertently contain inaccuracies or typographical errors.
Every effort has been made to present you with the most accurate, up-to-date information, but because the nature of the sport and fitness industry, research is constantly evolving, we cannot be held responsible for the accuracy of our content.
Result Disclaimer
We make every effort to ensure that we accurately represent Alpine Athletics training plans and their potential for results. We cannot guarantee your future results and/or success, and you accept the risk that results will differ for each individual.
As with any training plan, your results will vary, and will be based on many variables, including but not limited to, your individual capacity, experience, unique health and genetic profile, starting point, expertise, and level of commitment.
Other Training Plans
Two or Three Day Alpine Climb
This 16 week training plan follows the three pillars of Alpine Athletics approach to preparing for success in the mountains: physical, mental, and tactical. The plan lets you work on your own and request guidance from your coach when you need it. The plan averages 9 hour of training time per week.
Multi-week Expedition
This 24 week training plan follows the three pillars of Alpine Athletics approach to preparing for success in the mountains: physical, mental, and tactical. The plan lets you work on your own and request guidance from your coach when you need it. The plan averages 12 hours of training time per week.