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.
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
Your Training Plan
Periodicity, training cycles, rest, and ramping up safely
Seasonal training, progressions, skills to practice
Purpose, timing, suggested schedules, travel tips
Get organized! Logistics, permits, gear, and deadlines.
Climbing physiology, aerobic base building, anaerobic workouts
Health and Mindset
Dealing with illness, burnout, overtraining, and self-doubt
Recovery, dealing with feelings, planning your next steps
Fitness assessment, self assessment, workout logging
Benefits, weight lifting, core strength, and heavy backpack training
Timing, macros, tracking, intuitive eating
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.
In 2017, I trained with Sarah in preparation for two overseas high altitude mountaineering trips to Bolivia and Mexico. Not only were her technical skills well honed, but she often set the pace and goals during our training climbs, exceeding our expectations and dramatically improving our readiness.
It was Pyramid Peak, my first class 4 14er. I was very nervous and anxious! If it wasn’t for Sarah, I don’t know if I would have continued. She was great! When we got to the difficult sections she was an amazing encourager. She helped point out hand and footholds that I did not see. She keep reminding me I was doing a good job. Her calmness and experience gave me the confidence I needed to successfully finish the mountain.
If I were to travel to the moon, the one person I'd choose to accompany me and save me from asteroid storms, wormholes, aliens, and other perils, would be, unquestionably, Sarah.
Unscathed, Sarah has managed to traverse some of the world's most treacherous places that most of us fainthearted ones would not even approach in our wildest dreams.
Anywhere from Kyrgyzstan to Mt. Rainier, to the tallest peaks of Mexico, to Africa or Asia, Sarah can show you the way like a local.
Sarah has greatly impacted my mountaineering career with her inspiring attitude and dedication to the sport. What I love about Sarah is her ability to keep going when things get tough and at the same time be a source of encouragement to others. I will never forget bonding with Sarah on a winter climb up Snowmass Mountain in 2017. I had hit a wall and was completely devoid of energy the night before our summit attempt. Even though Sarah was feeling the same, she got up the next day, put all her gear on and said she was going to go for it. At that moment, my whole attitude changed and I felt compelled to do the same. Although we didn’t end up summiting, I felt like Sarah took me under her wing and I have viewed her as a mentor ever since. While there are very few other women in mountaineering, it’s nice knowing that there are people like Sarah who truly enjoy sharing their experience and knowledge with other female climbers.
Sarah is a badass outdoorswoman (in a good way) who continues to inspire me with her pursuit of exciting new adventures and the willingness to work hard to be physically and mentally prepared for them. She is constantly upbeat and is always willing to share her knowledge and experience.
I remember hiking with Sarah one time after she joined Colorado Mountain Club. She stopped to take a bearing, and I thought, "I want to do that!" She inspired me to also join and look at me now! Thank you, Sarah, for inspiring me.
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?
“Thank you, Sarah, for inspiring me.” – Gale
The Everyday Hero’s Mount Rainier Training Guide
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.
What Climbers Are Saying
“Sarah is an amazing encourager. Her calm and experience gave me the confidence I needed to successfully finish my first Class 4 14er.” – Tami H.
“Sarah is a badass outdoorswoman who continues to inspire me with her pursuit of exciting new adventures.” – Alex C.