to download the 8-week training plan.
to download the 8-week training plan.
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file:///Users/videoedi<strong>to</strong>r/Desk<strong>to</strong>p/DreamWeeklongTriptables.htmlYour Weeklong Dream Trip 8-Week Training PlanWeek 1Sunday:Monday:Tuesday:Hike, wearing pack that weighs at least half of trekking pack; cover 50% of<strong>the</strong> distance and elevation gain you'll cover on average day during trip.*RPE: 5.Off40-minute trail run. RPE: 5 Strength <strong>training</strong>.Wednesday: 45-minute hike with 20-pound pack, followed by 30-minute bike or swim.RPE: 5Thursday:Friday:Saturday:45-minute climbing session: use Stairmaster at gym or regular stairs outsideor in stadium. Wear a 10-pound pack. RPE: 5 Strength <strong>training</strong>.OffFun day: 75- minutes of mountain biking, trekking, road cycling or any cardioof your choice. You can change activities during <strong>the</strong> session. RPE: 5Week 2Sunday:Monday:Tuesday:Hike Pack: 50% of <strong>to</strong>tal weight. Distance and elevation: 60% of daily tripaverage. RPE: 5Off45-minute trail run. RPE: 5 Strength <strong>training</strong>.Wednesday: 60-minute hike with 20-pound pack, followed by 30 minute bike or swim.RPE: 5Thursday: 50-minute climbing session. RPE: 5 Strength <strong>training</strong>.Friday:OffSaturday: Fun day: 115 minutes <strong>to</strong>tal. RPE: 5Week 3Sunday:Monday:Tuesday:Hike Pack: 60-70% of <strong>to</strong>tal weight. Distance and elevation: 70% of daily tripaverage RPE: 6Off50-minute trail run. RPE: 6 Strength <strong>training</strong>.Wednesday: 75-minute hike with 20-pound pack (hit as many hills as possible), followedby 40-minute bike or swim, if time allows. RPE: 6Thursday: 55-minute climbing session. RPE: 6 Strength <strong>training</strong>.Friday:Offfile:///Users/videoedi<strong>to</strong>r/Desk<strong>to</strong>p/DreamWeeklongTriptables.html (1 of 3)4/23/08 12:12 PM
file:///Users/videoedi<strong>to</strong>r/Desk<strong>to</strong>p/DreamWeeklongTriptables.htmlSaturday: Fun day: 145 minutes <strong>to</strong>tal. RPE: 6Week 4Sunday:Monday:Hike Pack: 40% of <strong>to</strong>tal weight. Distance and elevation: 30 <strong>to</strong> 40% of dailytrip average. RPE: 4-5OffTuesday: 30-minute trail run. RPE: 5Wednesday: 60-minute hike with 10-pound pack. Optional: 30-minute bike or swim. RPE:5Thursday: 30-minute climbing session. RPE: 5Friday:OffSaturday: Fun day: 75 minutes <strong>to</strong>tal. RPE: 5Week 5Sunday:Monday:Tuesday:Hike Pack: 60-70% of <strong>to</strong>tal weight. Distance and elevation: 75% of daily tripaverage. RPE: 7Off60-minute trail run. RPE: 6 Strength <strong>training</strong>.Wednesday: 90-minute hike with 20-pound pack (hit as many hills as possible), followedby 45-60 minute bike or swim, if time allows. RPE: 7Thursday: 60-minute climbing session. RPE: 6 Strength <strong>training</strong>.Friday:OffSaturday: Fun day: 240 minutes <strong>to</strong>tal. RPE: 7Week 6Sunday:Monday:Hike Pack: 90-100% of anticipated <strong>to</strong>tal pack weight Distance and elevation:70% of daily trip average RPE:8OffTuesday: 75-minute trail run. RPE: 7-8Strength <strong>training</strong>.Wednesday: 120-minute hike with 20-pound pack (hit as many hills as possible), followedby 45-60 minute bike or swim, if time allows. RPE: 7Thursday: 75-minute climbing session. RPE: 7-8 Strength <strong>training</strong>.Friday:OffSaturday: Fun day: 180 minutes <strong>to</strong>tal. RPE 7- 8file:///Users/videoedi<strong>to</strong>r/Desk<strong>to</strong>p/DreamWeeklongTriptables.html (2 of 3)4/23/08 12:12 PM
file:///Users/videoedi<strong>to</strong>r/Desk<strong>to</strong>p/DreamWeeklongTriptables.htmlWeek 7: Taper WeekSunday: Hike Pack: 70% of <strong>to</strong>tal weight. Distance and elevation: 60% of daily tripaverage RPE: 7Monday:OffTuesday: 50-minute trail run. RPE: 6Wednesday: 90-minute hike with 20-pound pack, followed by 30-minute bike or swim.RPE: 6Thursday: 55-minute climbing session. RPE: 6Friday:OffSaturday: Fun day: 90 minutes <strong>to</strong>tal. RPE: 6Week 8Sunday:Monday:Tuesday:Hike Pack: 50% of anticipated <strong>to</strong>tal pack weight Distance and elevation:30% of daily trip average RPE: 4-5Off30-minute trail run.RPE: 3-4Wednesday: 45-minute hike with 20-pound pack, followed by 30-minute bike or swimRPE: 3-4Thursday: 35-minute climbing session. RPE: 3-4Friday:Saturday:OffBegin <strong>week</strong>-long trek!*RPE refers <strong>to</strong> <strong>the</strong> rate of perceived exertion, a fancy sounding term that merely expresses <strong>the</strong> difficultyof a workout from one <strong>to</strong> ten. An RPE of 1 means you're barely breaking a sweat; a 10 means you'reburning in lactic hell.file:///Users/videoedi<strong>to</strong>r/Desk<strong>to</strong>p/DreamWeeklongTriptables.html (3 of 3)4/23/08 12:12 PM
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