21-Week Mt. Rainier Training Plan — Miss Adventure Pants

A flexible, 21-week workout plan and training bundle. Get the strength, endurance, and confidence to climb 10,000 feet.

Train anywhere! No mountain required.

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Peek inside! Take a quick video tour

Hi, I’m Sarah

And in 2017, I went from an out-of-shape 41-year-old with a potentially disabling injury to a Mt. Rainier finisher!
It wasn't easy. I got a sh*tload of terrible training advice, all of which I followed like a good girl.
The result: fatigue, pain, depression, and a burning desire to retire to my couch and watch old episodes of Dance Moms.
What finally worked for me was to take the endurance training principles I've practiced for decades as a distance runner and adapt them to mountaineering training.
Using that approach, I was able to summit not only Rainier but also high-altitude summits in Bolivia and Mexico. So I created this training plan to share it all with you.

"Sarah has greatly impacted my mountaineering career with her inspiring attitude and dedication to the sport."

— Leah

The perfect training plan for mountaineers who are …

Stoked

Ideal for climbers of all skill levels ascending via Disappointment Cleaver or Emmons Glacier.

Committed

Designed for athletes who can commit 5–12 hours a week to training for a minimum of 4 months.

Busy

Created for everyday heroes who are balancing training and life and need to make every workout count.

Yes, that sounds like me!

And honestly NOT so great for mountaineers who are ...

Climbing routes with lots of technical rock and ice (you'll need more upper body work)
Athletes with more than 12 hours a week to train (you'll need something bigger)
Anyone who can't commit to training consistently (you may need more support)

If any of those sound like you, that is totally OK! But you might do better with an individualized plan or a trainer who specializes in mountaineering.

No mountain required! Includes separate programs for climbers who train outside and those who train in the gym. 

Yes, tell me more

Training Manual Table of Contents

Step by step to 14,411'

Click through the slide show to view ebook content.

WHAT IT TAKES

Routes, stats, going unguided, making the commitment

Get organized!

Logistics, permits, gear, and deadlines.

Setting Goals

Fitness assessment, self assessment, workout logging

Your Training Plan

Periodicity, training cycles, rest, and ramping up safely

Endurance Training

Climbing physiology, aerobic base building, anaerobic workouts

Strength Training

Benefits, weight lifting, core strength, and heavy backpack training

Outdoor Training

Seasonal training, progressions, skills to practice

Health and Mindset

Dealing with illness, burnout, overtraining, and self-doubt

Nutrition

Timing, macros, tracking, intuitive eating

Aftercare

Recovery, dealing with feelings, planning your next steps

Tapering

Purpose, timing, suggested schedules, travel tips

Bonuses

Calendar, planning checklists, training logs, and more!

Yes, i want that!

What makes THIS TRAINING PLAN so different?
Most trainers don't realize that mountaineering requires extreme endurance. My program helps you build a strong aerobic base so you can climb for hours without bonking or burning out.

Look Inside

Click thumbnails to enlarge images.

Gimme gimme

Mt. Rainier Training Plan FAQs

Does this plan work for peaks other than Mt. Rainier?

Definitely! The strength and aerobic capacity you will gain will help you on every climb you do. I've used a very similar program to climb up to about 20,000 ft.

Be sure to adjust the backpack weight on your long training hikes to match what you will carry on your goal climb. If you will be carrying a day pack, there's no need to practice carrying 40 or 50 lbs. as you would for Mt. Rainier.

Do I need a heart rate monitor?

Heart rate monitors are great for dialing in your aerobic training zones, but they're not necessary. You can always stop and take your pulse for 10 seconds, then multiply by six. With practice, you'll have a good idea which zone you are in based on your breathing and perceived exertion.

Do I need a gym for this program?

Some of the strength workouts are designed for the gym, but you can improvise at home if needed. You'll need a range of dumbbells you're comfortable working with, something to step up on (a park bench or tall curb works fine) and a bar you can hang from (the monkey bars at the local playground should do).

To adapt barbell exercises outside the gym, substitute a unilateral version with dumbbells. (Bulgarian split squat for a back squat, one-legged deadlift for a barbell deadlift.)

Where can I learn more about your qualifications and experience?

Smart question. Check out my About Me page on the blog, or shoot me an email with any questions.

Ready to go? Here are all the details

Climbing Mt. Rainier is a once-in-a-lifetime opportunity! Boost your chances of reaching the top with a flexible training plan and bonus trip planning tools.

Miss Adventure Pants Mount Rainier Training Plan

21-week training plan
11-chapter bonus ebook
Printable training logs
BONUSES: Travel planning checklist, gear list, wall calendar

mount rainier training bundle miss adventure pants

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Price: $67

Have questions? Email me.