This 9-Week, 6 day/week training program is sport-specifically designed to prepare athletes for the high volume and intensity of a Mountain Marathon with 3,000-7,000 of vertical gain and loss. This plan is designed to be completed the 9 weeks direly before your Mountain Marathon. Week 8 and 9 in the plan are unload/taper weeks.
This training program has 2 general objectives:
(1) Increase vertical and decline-specific leg strength and strength endurance.
(2) Increase running fitness and volume build to be able to run and complete a Mountain Marathon.
This is Version 1 of the plan, designed in May 2022.
Running Fitness/Longer Runs
Below is the weekly mileage and weekly long run in the plan:
Week Mileage Long Run
1 15 6
2 18 8
3 22 10
4 28 12
5 32 15
6 35 18
7 38 20
8 21 10
9 10 6
Vertical Leg Strength
This training plan includes two options for building the uphill and downhill leg strength, strength endurance, and recovery needed to complete and recover from the vertical gain/loss in a Mountain Marathon.
Gym-Based Option – this is for athletes without easy access to a long, steep hill they can hike and do laps on. The gym-based work focuses on MTI’s leg blaster complex to build the eccentric leg strength for the downhills and step ups to build the concentric leg strength and strength endurance for the uphills.
Steep Hill Option – this option is for athletes with access to a long, steep hill, and includes specific daily vertical gain and loss totals which can be completed by doing laps on a steep hill.
- Mon: Rest
- Tue: Vertical Leg Strength and Strength Endurance
- Wed: Moderate Pace Run
- Thu: Vertical Leg Strength and Strength Endurance
- Fri: Recovery Run (Easy Pace)
- Sat: Long Moderate Pace Run
- Sun: Recovery Run (Easy Pace)
What is the Required Equipment?
- Foam Roller
- 16-20″ Box or Bench for Step Ups
How Long do the Sessions Last?
60-240 minutes depending upon your running pace. Longest day will be the Saturday’s long run which peaks at 20 miles on week 7. Overall, this training plan will take significant training time and commitment.
What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: email@example.com
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express o