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.
Watch a brief video walk through
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 …
Ideal for climbers of all skill levels ascending via Disappointment Cleaver or Emmons Glacier.
Designed for athletes who can commit 5–12 hours a week to training for a minimum of 4 months.
Created for everyday heroes who are balancing training and life and need to make every workout count.
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.
Training Manual Table of Contents
Step by step to 14,411′
What It Takes
Routes, stats, going unguided, making the commitment
Get organized! Logistics, permits, gear, and deadlines.
Fitness assessment, self assessment, workout logging
Your Training Plan
Periodicity, training cycles, rest, and ramping up safely
Climbing physiology, aerobic base building, anaerobic workouts
Benefits, weight lifting, core strength, and heavy backpack training
Seasonal training, progressions, skills to practice
Health and Mindset
Dealing with illness, burnout, overtraining, and self-doubt
Timing, macros, tracking, intuitive eating
Purpose, timing, suggested schedules, travel tips
Recovery, dealing with feelings, planning your next steps
Calendar, planning checklists, training logs, and more!
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.
Click thumbnails to enlarge images.
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?
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
$106 total value
All for just $67
Have questions? Email me.