Kilimanjaro Training Program

 

You must consult your doctor before partaking in any training programme.

 

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Jog or  Walk  2 miles Rest Jog or Walk   3 miles Swim 8 lengths or

 Cross-train

       Rest Jog or Walk  3 miles Rest
Week 2 Jog or Walk 3 miles

Swim 12 lengths

Jog or Walk  5 miles Jog or Walk  3 miles

  Best effort (timed)

Swim 12 lengths

Or  CrossTrain

Jog or Walk  3 miles

Hill training 7 rep Jog or Walk  3 miles Rest
Week 3 Jog or Walk 3 miles

Swim 12 lengths

Jog or walk 5 miles Jog or walk 3 miles

Best effort (timed)

Swim 12 lengths or    Crosstrain

Jog or walk  3 miles

Hill training 9 reps Jog or walk  3 miles Rest
Week 4 Swim 12 lengths

 Jog or walk 3 miles

Circuit training 20 minutes Rest Interval training, 3 miles Swim, 15 lengths Rest Rest
Week 5 Jog or Walk  5 miles

Swim 15 lengths

Circuits 20 mins

 Hills 10 reps

Jog or Walk 4 miles

 Swim 15 lengths

Circuits 20 minutes

 Jog or Walk 4 miles

Jog or Walk 3 miles

 Timed run 1.5 miles

Jog or Walk  6 miles Rest
Week 6 Jog or Walk 4 miles

Circuits 20 mins

Swim 17 lengths

 Hills 12 ascents

Jog or Walk  4 miles Swim 20 lengths  Jog or walk 4 miles

 Circuits 20 minutes

 Jog or walk 7 miles Rest
Week 7 Swim 18 lengths

Jog or walk  4 miles

Jog or walk  5 miles Rest  Jog or walk 5 miles

 Circuits 20 mins

 Jog or walk 5 miles Rest Rest
Week 8 Swim 20 lengths

 Jog or walk 4 miles

 Circuits 20 minutes

  Hills 15 reps

 Jog or walk 4 miles

Hillwalk with rucksack, 12 kg

 6 miles

 Jog or walk 3 miles  Swim 25 lengths

 Jog or walk 6 miles

  Hillwalk 12kg rucksack

  10 miles

Rest
Week 9  Hills 15 reps

Jog or walk 4 miles

Circuits 20 minutes

 Jog or walk 3 miles

 Swim 30 lengths  Rest  Rest  Hillwalk 12kg rucksack

  10 miles

Rest
Week 10 Jog or walk 5 miles Swim 30 lengths Rest Timed run 1.5 miles

 Circuits 20 mins

Rest  Hillwalk 12kg rucksack

  10 miles

Rest
Week 11 Jog or walk 5 miles

Circuits 20 mins

Jog or walk 3 miles Hillwalk 5 miles with 15 kg  Jog or walk 5 miles Rest Hill walk 20 miles with 15kg Rest
Week 12  Hill walk  or 5 miles with 15  kg

 Jog 4 miles

 Timed run 1.5 miles Rest Fast  run 3 miles   Jog 8 miles Rest Rest

 

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