Fitness

Get fit for the Four Peaks Challenge

Prepared for UK Outdoor Pursuits participants by Lisa Hampson,
Chartered Physiotherapist, BSc (Hons), MCSP, SRP, MOCPPP.

You may join the programme at any stage

Notes before you start
The Three Peaks Challenge is a long, sustained event over three days and it will require a level of physical fitness.
This programme is designed to help you prepare.

 

Six months to go

1.  3 x 10 minutes steady walks weekly. 2 . Walk up and down stairs, at a steady pace, until you feel comfortably out of breath. Repeat daily. Record the number of repetitions, this should increase daily. 3.  On a small step, or the first step in your house, step up and down until you feel comfortably out of breath. Repeat daily. Record the number of repetitions, this should increase daily.

 

Five months to go

1.  3 x 15 minutes walk weekly. 2.  Run up and down stairs until you feel comfortably out of breath (be careful!). Repeat daily. Record the number of repetitions, this should increase daily. 3.  As in the previous month, do step ups but use a higher step or two stairs. Repeat daily. Record the number of repetitions, this should increase daily.

 

Four months to go

1.  3 x 15 minutes walk weekly. 2.  Run up and down stairs until you feel comfortably out of breath (be careful!). Repeat daily. Record the number of repetitions, this should increase daily. 3.  As in the previous month, do step ups but use a higher step or two stairs. Repeat daily. Record the number of repetitions, this should increase daily.

 

Three months to go

1.  3 x 25 minutes walk weekly (Brisk Pace). 2.  1 x 20 minute jog weekly. 3.  With a part loaded rucksack stair climb, again until you feel comfortably breathless: daily. Record the number of repetitions, this should increase daily.

 

Two months to go

1.  3 x 30 minutes walk weekly (Brisk Pace). 2.  1 x 30 minute jog weekly. 3.  With your Three Peaks Challenge Rucksack (Fully Loaded) climb stairs daily. Record number of repetitions.