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