12 months out…

Thanks everyone for giving the page a read. I’ve now had the 12 month training plan come through from hiking bees and it looks brutal.

12-Month EBC Training Plan Breakdown (Richard Hayes)

Months 1-3: Foundation & Core (Build Consistency)
Goal: Build a solid base without injury.
Activities: 2-3 days of light cardio (hiking, walking, running) and 2 days of strength (core, lunges, squats).
Focus: Start wearing your hiking boots to get used to them.

Months 4-7: Strength & Aerobic Endurance (Increase Volume)
Goal: Build stamina and leg strength.
Activities: 3 days cardio (longer walks/runs) and 2 days strength (weighted step-ups, leg press).
Focus: Begin hiking with a 5-8kg backpack, gradually increasing weight.

Months 8-10: Specificity & Back-to-Back Training
Goal: Simulate trekking conditions.
Activities: Long hikes (4-6 hours) on weekends, preferably in hilly terrain.
Focus: Back-to-back training days (e.g., long hike Saturday and Sunday) to prepare for consecutive days of trekking.

Month 11: Peak Intensity
Goal: Maximum training load.
Activities: Longest, heaviest hikes.
Focus: Ensure you can comfortably hike for 6+ hours with a 10kg pack.

Month 12: Taper & Recover
Goal: Reduce fatigue, prevent injury.
Activities: Reduce training volume (fewer sets, shorter distances).
Focus: Rest, stretch, and ensure full recovery before travel.