The older I get the more important training is. In my University days I did not need to do any additional training, but today (I will be 40 when I go to Ama Dablam) I find it critical to my success. As I am not out hiking, canoeing and climbing every day like I used to i need to get in shape through running and doing weights. I do not usually work well with structured training programs, but felt that it was necessary to attain the fitness level required for this trip. Below you will find my training plan. I developed this somewhat by instinct and preference, and also by reading articles and talking to people in the personal training field. I have always used running as part of my training and in preparation for Ama Dablam I ran two half marathons and one full marathon. I bought a road bike and began to ride and worked a lot of hill running and uphill sprinting into my routine. I don’t do much in the way of weight training beyond the basic push up’s, pull up’s and sit up’s.

WEEK M T W T F S S July 9-15 Run 5 miles Hill run 6x Weights Bike x 60 Tempo Run 5 miles Hill run 6x Weights Rest Run 8 miles July 16-22 Run 6 miles Hill run 6x Weights Bike x 60 Tempo Run 5 miles Hill run 6x Weights Rest Run 10 miles July 23-29 Run 7 miles Hill run 8x Weights Bike x 75 Tempo Run 6 miles Hill run 8x Weights Rest Run 11 miles July 30-Aug 5 Run 8 miles Hill run 8x Weights Bike x 75 Tempo Run 6 miles Hill run 8x Weights Rest Run 12 miles Aug 6-12 Run 8 miles Hill run 10x Weights Bike x 90 Tempo Run 7 miles Hill run 10x Weights Rest Run 13 miles Aug 13-19 Run 8 miles Hill run 10x Weights Bike x 90 Tempo Run 7 miles Hill run 10x Weights Rest Run 15 miles Aug 20-26 Run 8 miles Hill run 10x Weights Bike x 120 Tempo Run 8 miles Hill run 10x Weights Rest Run 17 miles Aug 27-Sept 2 Run 8 miles Hill run 8x Weights Bike x 120 Tempo Run 8 miles Hill run 8x Weights Rest Run 15 miles Sept 3-9 Run 8 miles Hill run 8x Weights Bike x 75 Tempo Run 6 miles Hill run 8x Weights Rest Run 20 miles Sept 10-16 Run 6 miles Hill run 8x Weights Bike x 75 Tempo Run 6 miles Hill run 8x Weights Rest Run 14 miles Sept -17-23 Run 6 miles Hill run 6x Weights Bike x 60 Tempo Run 6 miles Hill run 8x Weights Rest Run 10 miles Sept 24-30 Run 5 miles Run 4 miles Run 3 miles Run 2 Miles Rest Rest Marathon Sept 31-Oct 6 Run 5 miles Hill run 14x Weights Bike x 60 Run 5 Miles Hill run 14x Weights Rest Peaks run or 8 miles Oct 7-13 Run 5 miles Hill run 20x Weights Bike x 60 Run 5 Miles Hill run 20x Weights Rest Peaks run or 8 miles Oct 14-20 Run 5 miles Hill run 20x Weights Bike x 60 Run 5 Miles Hill run x 20 Weights Rest Peaks run or 8 miles Oct 21-27 Run 5 miles Hill run 14x Weights Bike x 60 Run 5 Miles Hill run 14 x Weights Rest Peaks run or 8 miles Oct 28-31 Run 5 miles Hill run 10x Weights Bike x 60 Depart for AD