Here’s a 12-week structured training plan for Mera Peak (6,476m), designed to build endurance, strength, altitude adaptation, and mental toughness.

Mera Peak Training Plan (12 Weeks)

Goal: Develop the cardio endurance, leg strength, and altitude preparedness needed for the long trek and summit push.

📌 Weekly Schedule Overview

🏋️‍♂️ Phase 1 (Weeks 1–4): Base Building

Goal: Build cardio endurance, leg strength, and pack-carrying ability.

✅ Hiking:

• 10–12 km (6–7.5 miles) with a 10 kg pack
• 600–800m elevation gain
• 3–4 hours duration

✅ Strength Training (2x per week)

• Squats – 4 sets of 8
• Lunges – 3 sets of 10 per leg
• Step-ups (40–50 cm box) – 3 sets of 12 per leg (with a weighted pack)
• Pull-ups – 3 sets of 6
• Planks – 3 x 1 min

✅ Cardio Training

• 45–60 min running or cycling at moderate pace
• Stair climbing (30 min with a 5 kg pack)
• Swimming/rowing for active recovery

✅ Technical Skills

• If possible, practice basic rope work & ice axe use.
• Train with a loaded backpack (simulating trek conditions).

🏔 Phase 2 (Weeks 5–8): Strength & Endurance Boost

Goal: Increase hiking difficulty, pack weight, and endurance.

✅ Hiking:

• 12–18 km (7–11 miles) with a 12–15 kg pack
• 800–1,200m elevation gain
• 5+ hours duration

✅ Strength Training (2x per week)

• Increase weights for squats, lunges, deadlifts
• Farmer’s carry (15–20 kg each hand) – 3 sets of 30m
• Stair climbing (40+ min with a 10 kg pack)

✅ Cardio & Endurance

• Interval running session (5x 3 min fast, 3 min slow)
• Long hikes back-to-back on weekends
• Rowing or swimming (improves lung capacity)

✅ Technical Skills

• Practice walking in crampons on mixed terrain.
• Use an ice axe for balance & self-arrest techniques.
• Try hiking in extreme conditions (rain, wind, cold).

🏆 Phase 3 (Weeks 9–12): Peak Performance & Final Prep

Goal: Simulated altitude training, endurance, and summit readiness.

✅ Hiking (Most Important)

• 20+ km (12+ miles) with a 15 kg pack
• 1,200–1,500m elevation gain
• Back-to-back long hikes (Saturday & Sunday)
• Final test: Summit a local peak or train at 4,000m+ (if possible)

✅ Strength & Endurance Training

• Stair Climbing (45–60 min with 12–15 kg pack)
• Bulgarian Split Squats – 3 sets of 10 per leg
• Dead Hangs – 3 sets of 30 sec (for grip strength)

✅ Technical Skills

• Walking on snow slopes with crampons
• Ice axe self-arrest practice
• Simulate fixed rope climbing with a jumar (if possible)

✅ Altitude & Cold Exposure

• If possible, train at altitude (above 3,500m) before your trip.
• Practice cold weather training with full gear.

✅ Mental Prep

• Simulate summit day: Start a long hike before sunrise with limited food/water.
• Train in bad weather to test mental resilience.

📍Final Prep (Last 2 Weeks)

🔹 Reduce heavy training (Tapering)
🔹 Focus on sleep, stretching, and light hikes
🔹 Pack & gear test (Fully loaded backpack, boots, and summit gear)
🔹 Simulate high-altitude breathing (practice slow, deep breaths)

💡 Key Training Tips

✔ Train with your backpack & boots early!
✔ Use trekking poles for stair climbs and hikes.
✔ Hydration & nutrition practice – Know what fuels you best.
✔ Recovery matters! – Foam roll, stretch, and prioritise sleep.
✔ Train in extreme conditions (rain, snow, wind, heat).

🚀 Are You Ready for Mera Peak?

✅ Can you hike 1,500m+ with a 15 kg pack?
✅ Can you handle 8–10 hour hikes back-to-back?
✅ Have you trained in cold, high-wind conditions?
✅ Do you feel comfortable with ice axe use and crampons?

If you can check all the boxes, you’re in solid shape! Let me know if you want customised adjustments based on your current fitness level!