So, it turns out that just taking a pleasant bimble around the local reservoir on the occasional sunny day isn’t quite going to cut it for my Welsh 3000s hiking plan. After a recent trip to Toubkal and those big plans for summer, training is well underway for me. So here’s everything that’s in my plan to train for big mountain hiking adventures.
Phase 1: Building the Engine (The Cardio Foundation)
You can’t tackle 15 peaks in Eryri (Snowdonia) on “vibes” alone (nor, apparently, on sheer stubbornness, which is unfortunate for me). You need an engine that can chug along for 20+ hours without overheating. For big mountain days, we aren’t training for a sprint – we’re training to keep going at a steady pace for a REALLY LONG TIME!
The focus here is Zone 2 Training. This is the “Goldilocks” zone—not too fast, not too slow. You should be able to hold a conversation about the rising price of thermal socks without gasping for air. This builds your aerobic base, teaching your body to burn fat efficiently so you don’t conk out halfway up Crib Goch.
Phase 2: The Chassis (Strength for the Ascent)
“Hill fitness” is a great start, but the Welsh 3000s involve over 3,000m of ascent. That’s a lot of vertical mileage for your glutes and hamstrings to swallow.
In the gym, I focus on functional strength with the help of my PT. We aren’t doing bicep curls for the summit photos; we’re doing movements that translate to the rock. Some of those include:
- The Goblet Squat: Perfect for building that “push-off” power.
- Step-Ups: Mimicking the relentless nature of a steep mountain path.
- The Deadlift: Essential for keeping your back strong when you’re carrying a pack, water, and enough flapjacks to feed a small army.
Phase 3: The Suspension (Bulletproofing the Knees)
If the ascent is about the engine, the descent is about the suspension. Anyone who has walked down from a summit knows that “jelly leg” feeling. On a challenge like the Welsh 3000s, my joints will take a pounding.
I use eccentric loading to prepare. This means focusing on the “lowering” part of an exercise. By strengthening the muscles around the knee (specifically the VMO – that teardrop shaped muscle above the kneecap), I’m essentially looking to create a natural shock absorber.
Phase 4: The Simulation (Specific Prep)
As the event gets closer, the training has to get “real.” For me, that means hitting the hills with the actual kit I’ll be wearing. I got to do this in Toubkal (with added altitude sickness that I thankfully won’t need to worry about in Wales).
There is no substitute for time on feet. I’ve started adding weight to the pack (gradually) and doing back to back training days. If you can hike for six hours on a Saturday and get back out for four hours on a Sunday, you’re teaching your brain (and your blisters) what to expect.
Phase 5: Mindset
This one isn’t always built in the gym. And by no means am I suggesting that you can just rock up to a mountain with a strong mind but no fitness. However, my mind has got me through some hiking days that my body might’ve given up on!
In Summary…
Training for a monster day like the Welsh 3000s or any other big day with lots of elevation has to be balance. It’s not just about cardio. Strength, endurance and protection for those joints is absolutely critical. The stronger you are, the more you can lift your head up and actually enjoy the jagged beauty of the mountains, rather than just staring at your boots in a cloud of pain!
Sample 12 Week Mountain Hiking Training Plan
Training for a big mountain hike? Here’s a 12 week plan you can use a starting point. I’d always recommend seeking the help of a PT to tailor your training specifically to you though! Grab the sample plan below! Best of luck!
