How fit do I need to be? How can I get fit? What training should I do?
The Three Peaks Challenge Are you fit for the challenge? |
Preparing and planning for your 3 Peaks Challenge may include booking accommodation, and transport, minibus and drivers, raising sponsorship, getting time off work, checking everyone has suitable clothing and equipment, buying all the right maps and guides, and looking for help and advice on the internet - from websites like this one...! Wouldn't it be a great shame to put all of this work in, just to set out on Ben Nevis and realise you or some members of your team simply weren't fit enough? Put as much effort into training in the mountains and getting fit beforehand, and you'll enjoy the challenge a whole lot more..! Join our Facebook Group..! |
Basic Fitness & Training Plan Any person attempting the Three Peaks Challenge needs to have at least a basic level of fitness. In it's simplest terms, this means being able to sustain some form of mild physical activity for 30 - 40 minutes without becoming overly breathless, or needing to stop for a rest. This mild physical activity could be brisk walking (around 4 mph), easy cycling, swimming or slow jogging. Even small changes to your lifestyle will help achieve some basic fitness - get a dog, and give it an hours brisk walk every evening, use stairs instead of lifts, try to cycle to work instead of driving, cut down on drinking or smoking. If you do not have this basic level of fitness, you will not be able to complete the challenge safely. If your fitness level is similar to that quoted above, then you should be fit enough to attempt the challenge - but will still find it extremely demanding. We highly recommend that anyone considering the Three Peaks Challenge should aim to complete around six months of fitness, stamina and endurance, and lastly - mountain fitness training - to increase their chances of success, and make the whole challenge more enjoyable. Before embarking upon any training programme, it is important that you visit your doctor or GP and seek their advice regarding any training programme you intend to undertake. The following programme has three units : Basic Fitness sessions should start and finish at your home, and only take around 30 - 45 minutes, two or three times per week Endurance & Stamina sessions can be from your home, or somewhere not too far away - a local park or nature trail are ideal. To be completed once per week. If it has a few small hills, all the better. Try to meet a training partner if possible. Mountain Fitness days should include all members of your team, and will be a full day walking in the hills or mountains. Remember to use these days as team building events, test new kit, break-in new boots, practice navigation skills, get used to mountain weather... |
Six Month Plan Month One : Basic Fitness, 3x per week. Aim to complete around 30 minutes per session. Walk gently for 5 minutes to warm up, then increase the pace for 5 minutes, slow down again for 5 minutes, then increase the pace to as fast as you feel comfortable with for the next 10 minutes. Slow down for the final 5 minutes. Complete these sessions on fairly flat routes, don't walk so fast that you need to stop to regain your breath, but extend the route/time if you feel comfortable with it. Easy. Month Two : Basic Fitness, 2x per week, as above. Endurance & Stamina, 1x per week. A one hour walk, start slow to warm up, then alternate between 10 minutes fast walking, then 3 minutes gentle walking to recover. Remember to cool down during the final 5 minutes. Month Three : Basic Fitness, 2x per week, as above, but try to include some gentle hills or inclines if possible. Walk fast up the hills, and use the downhill to recover your breath. Endurance & Stamina, 1x per week as above, but now include some hills, and perhaps small flights of steps if possible. Mountain Fitness, 1x per month. Find a fairly local trail network of around 10 miles and spend a team day walking it. A disused railway or canal trail is ideal. |
Month Four : Basic Fitness, 2x per week. You should now be including as many ups and downs as possible, and
your distance covered during the session should have increased. If you wish to
keep increasing your fitness, and feel comfortable with it, you may consider short
sections of gentle jogging. Some people may now wish to replace or alternate
this exercise with cycling, swimming or jogging. Endurance & Stamina, 1x per week. As above, increase hills, alternate to other exercises if you prefer.
Mountain Fitness, 2x per month, organise a team trip to one of the 'easier' walking areas - Derbyshire,
Cheshire, etc., and complete a walk of around 10 - 12 miles. Month Five : Basic Fitness, 2x per week, as above, increase exercise as you see fit, but don't burn out..! Endurance & Stamina, 1x per week as above, but now include some steep hills and any available steps. Wear a light rucksack on your back. Mountain Fitness, 1x per month. Organise a walking trip to a more adventurous area, and attempt to reach the summit of around 2,500' or so. If you can arrange any more walking trips, all the better... Month Six : Basic Fitness, 2x per week, as above, start to wear a rucksack, include any step climbing available. Endurance & Stamina, 1x per week as above, but now wear a heavier rucksack on your back. Mountain Fitness, 1x per month. This is the time to attempt a more serious peak. Visit one of the actual Three Peaks if possible, and compare your time to the challenge target times. Hopefully you are now 'fit for the challenge'..! |
Three Peaks Challenge Training & Navigation Events Merseyventure organise a number of training and navigation events each year for Ben Nevis, Scafell Pike and Snowdon. or let us know if you would like us to provide a bespoke training event for you. If you intend to take part in a charity or personal Three Peaks Challenge, we can provide you will a tailored training course for your group. |
Are you planning a uk three peaks challenge and want to do some pre-event training?
We offer a number of training events, and can organise a bespoke traing day
or weekend for you..! |
three peaks challenge fitness training programme - how fit do I need to be? |
Three Peaks Forum |
Tips, hints and advice. Get a training partner. This programme is so much easier if you have someone to train with, and can provide mutual support on those days when you find it difficult to get motivated. Keep a diary or a blog. Record your times, the weather, your route, and how you felt. It will help you track your progress and uplift you when you need a boost. Let people know what you are doing. People will take an interest, and it will give you a good reason to keep training. Set some objectives and rewards. Rewarding yourself for reaching targets or setting personal bests can be a huge boost. ABOVE ALL Remember, it's all money in the bank. All of the pain and effort you invest now will be repaid during your Three Peaks Challenge itself. |
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