Alpine Running Training Plan


• Intense, 8 week, 6-day/week training plan
• Designed to prepare athletes for high alpine running missions
• Includes gym-based strength, vertical climbing, loaded running and long trail runs
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This is an intense, 8 week, 6-day/week training plan designed to prepare athletes for fast, technical, alpine ascents or other high alpine running missions marked by significant vertical gain and loss, high overall mileage (15+ miles) loaded movement (pack weight of 10-25 pounds) and off-trail travel to include 3rd and 4th class terrain.

Alpine Running is different than mountain running in that the movement is loaded, travel more technical (off trail), and the athlete is unsupported.

This program combines gym-based posterior chain, upper body and mid-section strength, loaded vertical climbing and unloaded decent, threshold track repeats, loaded flat runs, and long trail runs.

Here is the weekly schedule:
Monday: Gym Based Strength and Chassis Integrity
Tuesday: Loaded vertical ascent and unloaded decent
Wednesday: Gym Based Strength and Chassis Integrity
Thursday: 1-Mile Threshold Track Repeats
Friday: Loaded Run

Saturday: Long Trail Run

This is not a beginner’s program. Athletes need to have a high level of fitness before beginning the program.

Week one includes two days of strength training, 3000 feet of vertical movement, a 4-mile running assessment at a track, 5 mile loaded run and 7 mile trail run.

The program increases in difficulty from there.

Required Equipment
– Fully Equipped for Strength Training
– Steep Hill, Stadium Steps, or Step Up Bench for vertical movement
– Pack
– 9x 1-Gallon Water Jugs (You’ll use water for loading)

** Recommended: Wrist GPS to monitor mileage



Required Equipment

Required Equipment

  • Fully Equipped Gym for Strength Training

  • Steep Hill, Stadium Steps, or Step Up Bench for vertical movement

  • Pack

  • 9x 1-Gallon Water Jugs (You’ll use water for loading)

  • Sandbags - 40 & 60 Pounds

  • ** Recommended: Wrist GPS to monitor mileage

Sample Training

**************WEEK 1****************

Obj: Strength, Chassis Integrity
Warm Up:

  • 3 Rounds

  • 8x Hinge @ 65/95#

  • 4x Scotty Bob @ 15/25#

  • Instep Stretch


(1) 6 Rounds

  • 3x Hinge Lift - increase load each round until 3x is hard, but doable

  • 3/3/3 Toe Touch Complex

Record Final Load

(2) 6 Rounds

  • 5x Kettlebell Floor Press

  • Rope Climb or 3x Tarzan Pull Ups

  • 5x Shoulder Dislocate

(3) 15 Minute Grind @ 40/60# Sandbag

  • 3x Getup

  • 6x Toss & Chase

  • 3x Standing Keg Lift

  • (4) Foam Roll Quads/Low Back


Obj: Uphill Climbing Endurance, Downhill Running Fitness

(1) Hike 3000 vertical feet, Moderate Pace, Run down

  • Load: 1 Gallon of Water

  • Moderate = Comfortable but not easy.

  • Note: If possible, dump water at the top and run down unloaded.


Obj: Strength, Chassis Integrity

(1) Work up to 1RM Back Squat

(2) 6 Rounds

  • 3x Eccentric Back Squat, 5 Second Drop - @ 60% 1RM

  • Pigeon Stretch

(2) 6 Rounds

  • 5x Incline Bench Press - increase load each round until 5x is hard, but doable

  • 2/5x Weighted Pull Ups - increase load each round until 5x is hard, but doable

  • Lat + Pec Stretch

(3) 10 Minute Grind …

  • 15/15 Standing Founder

  • 10x Face Down Back Extensions

  • 15/15 Kneeling Founder

  • 10x Good Morning @ 45#


Obj: Endurance Assessment

Warm Up:

4 Rounds

  • 8x Squats

  • 8x Push Ups

  • 8x Sit Ups

  • Run 100m

  • Instep Stretch


(1) Run 4 Miles for Time

Record Finish Time


Obj: Loaded Endurance


(1) Run 5 miles carrying pack with 1 gallon of water

Easy Pace

Easy = you can speak in complete sentences


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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.


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This Plan is one of 200+ plans included in the Athlete's Subscription.