Here’s a 12-week training plan for Island Peak (6,189m), designed to build endurance, strength, altitude preparedness, and basic technical skills.

Island Peak Training Plan (12 Weeks)

Goal: Develop the cardio endurance, leg strength, and technical skills needed for the long trek and the steep summit push.

Weekly Schedule Overview

Phase 1 (Weeks 1–4): Base Building

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

✅ Hiking:

• 8–12 km (5–7 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 (for rope work)
• Planks – 3 x 1 min (for core stability)

✅ Cardio Training

• 45–60 min runs at moderate pace
• Stair climbing (30 min with a 5 kg pack)
• Cycling/swimming for active recovery

✅ Technical Skills

• If possible, practice basic rope work (ascending with a jumar).
• Train with a loaded backpack (simulating trek conditions).

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

Goal: Increase hiking difficulty, pack weight, and technical skills.

✅ 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 with a jumar on a fixed rope (if you have access).
• Try using an ice axe on steep terrain.
• Train with crampons on mixed terrain (hills, snow, loose rock).

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

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

✅ Hiking (Most Important)

• 15+ km (9+ miles) with a 15 kg pack
• 1,200m 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

• Full simulated climb with fixed rope/jumar setup
• Abseiling (rappelling) practice with a figure-eight device
• Walking on a slope with crampons & ice axe

✅ 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 Island Peak?

✅ Can you hike 1,200m+ 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 fixed ropes & jumaring?

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!