Zibrant Three Peaks Challenge Training Information
If the most exercise you normally get is reaching for the TV remote, you are going to have to step it up a gear. It would be foolish and potentially dangerous to suddenly climb any mountain let alone these three if your body is not used to exercise and exertion. You’ll find a detailed training program below to get you into shape.
Basic Fitness sessions should start and finish at your home, and only take around 30 - 45 minutes, two or three times per week.
Endurance & Stamina sessions can be from your home, or somewhere not too far away - a local park or nature trail are ideal. To be completed once per week. If it has a few small hills, all the better. Try to meet a training partner if possible.
Mountain Fitness days should include all members of your team, and will be a full day walking in the hills or mountains. Remember to use these days as team building events, test new kit, break-in new boots, practice navigation skills, get used to mountain weather...
| May |
| Basic Fitness, 3x per week. Aim to complete around 30 minutes per session. Walk gently for 5 minutes to warm up, then increase the pace for 5 minutes, slow down again for 5 minutes, then increase the pace to as fast as you feel comfortable with for the next 10 minutes. Slow down for the final 5 minutes. |
| June |
| Basic Fitness, 2x per week, as above. Endurance & Stamina, 1x per week. A one hour walk, start slow to warm up, then alternate between 10 minutes fast walking, then 3 minutes gentle walking to recover. Remember to cool down during the final 5 minutes. |
| July |
| Basic Fitness, 2x per week, as above, but try to include some gentle hills or inclines if possible. Walk fast up the hills, and use the downhill to recover your breath. Endurance & Stamina, 1x per week as above, but now include some hills, and perhaps small flights of steps if possible. Mountain Fitness, 1x per month. Find a fairly local trail network of around 10 miles and spend a team day walking it. A disused railway or canal trail is ideal. |
| August |
| Basic Fitness, 2x per week. You should now be including, as many ups and downs as possible, and your distance covered during the session should have increased. If you wish to keep increasing your fitness, and feel comfortable with it, you may consider short sections of gentle jogging. Some people may now wish to replace or alternate this exercise with cycling, swimming or jogging. Endurance & Stamina, 1x per week. As above, increase hills, alternate to other exercises if you prefer. Mountain Fitness, 2x per month, organise a team trip to one of the 'easier' walking areas - Derbyshire, Cheshire, etc., and complete a walk of around 10 - 12 miles. |
| September |
| Basic Fitness, 2x per week, as above, increase exercise as you see fit, but don't burn out! Endurance & Stamina, 1x per week as above, but now include some steep hills and any available steps. Wear a light rucksack on your back. Mountain Fitness, 1x per month. Organise a walking trip to a more adventurous area, and attempt to reach the summit of around 2,500' or so. If you can arrange any more walking trips, all the better... |
