Training Blog

Training for Mt. Kilimanjaro was not as all-consuming as other mountains because it is a straightforward endeavor which does not require any technical climbing skills.  But, it still involves considerable elevation gain and hiking to over 19,000 feet.  Plus, I committed to the trip, and wanted to be successful and enjoy myself without feeling tired or unprepared.

I started training three months before my departure date, but began with a strong fitness regime that included trail running 10 - 15 per week, a weekly yoga practice and hiking a few weekends per month.

Below is an overview of what my training included.  This isn't a recipe as everyone starts at a different fitness level with different strengths and weaknesses, and every body responds differently to exercise.  Here's what my training included:

Month 1 
week 1: run 12 miles at 75% max heart rate, hike 7 miles w/ 20 pound pack, 1 hr strength
week 2: run 16 miles at 75% MHR, hike 9 miles w/ 20 pound pack, 1 hour strength training
week 3: run 8 miles at 70% MHR, hike 7.5 miles with 20 pound pack, 2 hr strength training
week 4: run 5 miles at 85% MHR, hike 10 mils with 25 pound pack, 2 hr strength training

Month 2
week 1: run 8 miles at 70% MHR, 1 hour strength training, summit Rainier, 90 min yoga
week 2: run 13.5 miles at 70% MHR, hike 10 miles with 25 pound pack, 2 hour strength
week 3: run 10 miles at 70% MHR, hike 10 miles with 25 pound pack, 4 hr rock climbing
week 4: run 14 miles at 70% MHR, hike 14 miles with 25 pound pack & camp overnight, 
1 hour strength

Month 3
week 1: run 15 miles at 70% MHR, hike 8 miles with 30 pound pack, 2 hour strength
week 2: run 12 miles at 70% MHR, hike 14 miles with 25 pound pack & camp overnight,
1 hour strength 
week 3: run 12.5 miles at 75% MHR, hike 15 miles with 25 pound pack, 2 hours strength
week 4: run 10 miles at 75% MHR, hike 14 miles with 25 pound pack, 2 hours strength

Taper until trip.

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