An 8-week hiking training plan for beginners and those returning from a break.
What if you could be faster, stronger, and leaner in just two months?
Yes, even if you’re not working out much right now! What would you do?
Maybe you’d start training hard for a big race, hike, or mountain climb. Mount Rainier and Boston Marathon, here you come!
Or maybe being able to run for over an hour and hike for several hours is a goal in itself. You want to feel fit and confident on the trail and keep up with your friends. (Or even blow right by them.)
But where do you start?
You may have questions like:
- Which exercises will make me a better hiker and climber?
- How much cardio do I need?
- Should I run fast or slow?
- Do I really have to lift weights to get better at hiking?
You may have searched for answers on the interwebs and come away even more confused. Because while there’s lots of fitness info for marathon runners and triathletes, there’s just not much for hikers.
So many people just wish they had a fitness prescription to follow that would tell them what to do every day.
Well, look no further!
What is the Miss Adventure Pants Beginner’s Training Plan?
It’s an 8-week program for hikers who want to build a strong base of fitness. It’s perfect for anyone who is:
- New to hiking training
- Returning to training after a break
- Exercising less than 3 hours a week (or not at all)
This training plan takes you through a two months of strength and cardio workouts to gradually build your fitness. You’ll never have to guess what to do next. Each workout and rest day is mapped out for you.
In addition to telling you exactly what exercises to do when, the plan includes a wealth of tips, information and tools to help you train smarter and get better results. You’ll learn:
- Brain and scheduling to help you work out consistently
- Why hikers need strength training, and how to start today at home
- Tips for weight loss, if that’s a a goal you have
- What to do if you’re starting from an absolute zero fitness level (PSST … there’s a bonus 4-week plan just for this scenario!)
About the Author
Hi, I’m Sarah, a fitness coach who helps hikers get in the best shape of their lives for big trails and peaks. I work with everyone from high-altitude mountaineers to beginners who are new to training. My philosophy is to help endurance athletes get the most out of each workout so they can spend fewer hours training and more on the stuff that matters.
I’m also big on empowerment. You don’t need to be 22 and have 10 percent body fat to hike big peaks. I’m living proof, because I’m 43 and … we won’t talk about the body fat.
I’ve been hiking and backpacking in Colorado since 1999, and I spent 2017 and 2018 learning high-altitude mountaineering and climbing all over the place. I’ve summited big peaks in Mexico, Ecuador, Turkey, Bolivia, and Washington State.
However, I also know what it’s like to make a comeback starting from the very beginning! In 2016, I injured my hand severely and had to go through a surgery and a long rehab process. (Yes, all for a finger!) When I started to work out again, I was pretty much back at zero. It was a LONG road back, but one year later to the day, I climbed Mt. Rainier. You can read more of my story in the training plan.
What’s Included in this Training Plan?
- 8 weeks of detailed workout plans, each with two schedule options.
- Detailed instructions on how to use the plan, measure workout intensity, and ramp up your training hours safely.
- Instructions and tips for each workout type to help you get the most out of your time.
- Two strength circuit workouts to help you build muscle strength and aerobic endurance at the same time
- Answers to frequently asked workout questions, including weight loss, training over 50, and dealing with illnesses and interruptions.
- NEW BONUS TOOLS: How to Start Working Out ebook and 4-week plan, printable training logs, and a one-year wall calendar to help you plan your training and adventures.
Look inside the training plan and bonuses:
By purchasing the Miss Adventure Pants Beginner’s Training Plan, you get access to these awesome bonuses:
Bonus #1: How to Start Working Out ebook and mini-plan
Are you starting your training from absolute zero? Do you exercise occasionally but want to get serious and consistent? Then this ebook and training plan are for you.
We’ll go through everything beginners need to know to workout consistently and make fitness a lifestyle, including behavior change, scheduling, and priorities for new exercisers.
The plan includes four weeks of bonus workouts that start with walking and build gradually to more intense exercise, including some easy intervals.
You’ll also learn all about strength training and get a beginner strength workout that you can do at home.
Bonus #2: Printable weekly training log
Keep track of your training so that you can easily pick up where you left off and keep building from week to week. This printable includes tracking sheets for cardio and strength workouts.
Bonus #3: Printable one-year wall calendar
Plan all your hiking training and adventures with ease for the rest of the year. This printable calendar can be reused every year. Includes pages with inspiring quotes to keep you fired up as you chase your goals.
Is this training plan appropriate for me if I’ve never exercised before?
Absolutely. You’ll want to begin with the How to Start Working Out ebook and plan, which will show you how to ease into fitness with low-impact exercises like walking. You’ll also get a beginning strength workout you can do at home with no equipment. Once you’ve finished the How to Start Working Out Plan, you can go on to the 8-week Beginner’s Training Plan.
I currently work out a few times a month. Will this plan work for me?
Absolutely! The Beginner’s Training Plan was designed for people who are interested in getting fit and want to establish a consistent routine. The workout plans take the guess work out of what to do each day so you move forward and get results.
I know you mostly work with hikers and mountaineers. My goal is to run distance races. Will this plan help me?
You bet! At this stage, we focus on basic aerobic and strength conditioning, which can benefit people in every sport.
Does this plan work for people over 50?
Yes, this plan is designed for people of all ages. Check out the FAQ sections of the ebook for some addition tips on training over 50 (or 60 or 70).
I’m overweight or obese. Can I do this plan?
Yes, absolutely! This plan starts with low-impact and low-intensity exercises that you can do at any weight. Check out the FAQ section of the ebook for additional tips on exercising for weight loss.
Can I gift this training plan?
Yes. The PDFs are sharable, so you can email them or share them through a cloud service like Google Drive or Dropbox. If you would like to give your friend a link to download the plan directly, contact me and I will hook you up.
What if I buy this plan and don’t like it?
Satisfaction is guaranteed! If you’re not completely happy with the plan, contact me within 30 days for a full refund.
My question is not listed.
I’m always happy to answer questions about my training plans. Email is the best way to reach me.