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

Russian