Ireland 4 Peaks Challenge
Climbs
Slieve Donard – 850m
Lugnaquilla – 925m
Carrauntoohil – 1038m
Mweelrea – 814m
Total Ascent : 3627m
Total Distance : 60km
National 4 Peaks
Ireland
4IN44 hrs
Direct
Moderate
3630 m
Non-Stop
Ireland 4 Peaks Challenge
Overview
Your safety is our priority, you will be guided by one of the world’s leading High altitude mountaineers – Jason Black.
You will be transported by our professional coach service to all four peaks.
We ascend each mountain using the most straight forward route. Our pace is smooth and efficient.
Do not take on this challenge unless you are fit and have a reasonable amount of hiking experience, this is not for beginners to hiking and a huge physical & mental resilience combined with a collective team first approach to be successful.
We are a leave no trace guiding company and treat mother nature as our best friend.
Ireland 4 Peaks Challenge
Trip Details
- National mountain challenge
- Fully Insured Challenge
- Qualified mountain guides
- Wilderness first responders
- Expertly designed route
- Bus transport with professional drivers
- All transport between the 4 peaks
- National 4 Peaks finishers medal
- Land owners permission
Practical Info
Frequently asked questions
The following frequently asked questions may help answer any queries you have about Jason Black Mountaineering, what this expedition involves, and what is required. If your question isn’t answered here please check our dedicated Expert Advice page, otherwise don’t hesitate to get in touch.
How Fit Do You Need to Be for the Ireland 4 Peaks Challenge?
The Ireland 4 Peaks Challenge involves climbing the highest peak in each province of Ireland in a short timeframe (usually 24–48 hours). This makes it a test of endurance, hill fitness, and recovery ability. While none of the peaks are extreme in altitude, the challenge involves steep ascents, rough terrain, and back-to-back summits, requiring strong hiking endurance, leg strength, and mental resilience.
The 4 Peaks Overview
|
Mountain |
Province |
Elevation |
Approx. Hiking Time |
|
Carrauntoohil (1,038m) |
Munster |
1,038m |
5–7 hours |
|
Lugnaquilla (925m) |
Leinster |
925m |
4–6 hours |
|
Slieve Donard (850m) |
Ulster |
850m |
4–5 hours |
|
Mweelrea (814m) |
Connacht |
814m |
5–6 hours |
The total ascent is over 3,500m, and the total distance covered can exceed 35–40 km.
- Most people attempt this challenge within 24–48 hours, meaning limited recovery time.
- You will likely start hikes in the dark and deal with unpredictable Irish weather (wind, rain, and boggy trails).
Physical Requirements for the Ireland 4 Peaks Challenge
1. Endurance & Cardiovascular Fitness
- The challenge involves back-to-back climbs, requiring strong endurance and leg stamina.
- Expect long, steep ascents with rough terrain and boggy sections.
- If attempting the 24-hour version, sleep deprivation and exhaustion will be major factors.
Training Recommendations:
- Hike 15–20 km (9–12 miles) with a 10–15 kg pack at least once a week.
- Stair climbing (30–45 min with a 10 kg pack).
- Running, cycling, or swimming (3–5 times a week, 45–90 min per session).
2. Leg Strength & Load-Carrying Ability
- You’ll be climbing and descending steep trails with uneven footing.
- Lugnaquilla and Carrauntoohil involve long, relentless uphill sections.
- Mweelrea has steep descents that put pressure on the knees and ankles.
Training Recommendations:
- Squats, lunges, deadlifts (for leg power).
- Step-ups (50 cm box) with a weighted pack.
- Planks & core exercises (for stability on uneven terrain).
- Farmer’s carry (15 kg per hand) for grip & pack strength.
3. Recovery & Multi-Day Stamina
- If attempting the challenge in 24 hours, you’ll have very little rest between peaks.
- Recovery and nutrition will play a major role in endurance.
- You need to be comfortable with multiple long hikes over a short period.
Training Recommendations:
- Back-to-back training hikes (Saturday & Sunday) to simulate fatigue.
- Long hikes with limited rest (6–10 hours of continuous movement).
- Practice fueling with snacks and hydration during long hikes.
4. Mental Toughness & Weather Resilience
- Irish weather is unpredictable—expect rain, wind, boggy trails, and cold temperatures.
- You’ll be starting early in the morning or hiking at night with fatigue.
- Some descents (especially Mweelrea) are steep and require careful footwork.
Mental Training:
- Train in harsh conditions (rain, wind, cold, darkness).
- Push through exhaustion with back-to-back training hikes.
- Simulate sleep deprivation by doing an early morning or night hike.
Minimum Fitness Benchmarks for the Ireland 4 Peaks Challenge
You should be able to:
Hike 1,000m+ elevation gain with a 10–12 kg pack (6–8 hrs).
Run 10 km in under 60 minutes (for cardio endurance).
Climb stairs for 45 min with a 10 kg pack.
Handle long trekking days back-to-back (6–10 hrs per day).
Who Should NOT Attempt This Challenge?
If you have never done a long-distance or multi-peak trek.
If you cannot walk uphill for 6–8 hours per day.
If you struggle with sleep deprivation or limited recovery time.
If you are not comfortable hiking in wet, slippery conditions.
Final Thoughts
The Ireland 4 Peaks Challenge is an intense endurance event. If you have solid hill fitness, good endurance, and the ability to recover quickly, you’ll be well-prepared.
Would you like a 12-week training plan for this challenge? Let me know your current fitness level, and I’ll tailor one for you!
This 12-week structured training plan is designed to build cardiovascular endurance, leg strength, multi-day stamina, and recovery ability to successfully complete the Ireland 4 Peaks Challenge. The focus is on long-distance hiking, steep ascents, quick recovery, and mental resilience to prepare for back-to-back mountain climbs in unpredictable Irish weather.
Weekly Training Schedule Overview
|
Day |
Activity |
|
Monday |
Strength Training + Stair Climb with Pack |
|
Tuesday |
Cardio (Running/Cycling) + Core |
|
Wednesday |
Weighted Hike (12–20 km) |
|
Thursday |
Strength + Endurance (Step-ups, Stability) |
|
Friday |
Rest or Light Recovery (Yoga, Stretching) |
|
Saturday |
Long Hike (15–25 km, 1,000–1,500m ascent) |
|
Sunday |
Active Recovery (Swimming, Cycling) or Back-to-Back Hike |
Phase 1 (Weeks 1–4): Building Base Endurance & Strength
Goal: Develop cardiovascular endurance, core stability, and leg strength to handle multiple mountain ascents in one day.
Hiking & Trekking
- 10–15 km (6–9 miles) hikes with a 10 kg backpack.
- 600–1,000m elevation gain.
- 4–6 hours duration.
- Use trekking poles to protect knees on steep descents.
Strength Training (2x per week)
- Squats – 4 sets of 10 reps.
- Lunges – 3 sets of 10 reps per leg.
- Step-ups (50 cm box) with a weighted pack – 3 sets of 12 reps per leg.
- Deadlifts – 3 sets of 8 reps (for core and lower back strength).
- Planks & Hanging Leg Raises (for core strength and stability).
Cardio Training
- 60 min runs or cycling/swimming at moderate intensity.
- Stair climbing (30 min with a 10 kg pack).
- Rowing or incline treadmill for lung capacity improvement.
Recovery & Multi-Day Stamina
- Train with minimal rest between long hikes.
- Simulate sleep deprivation with early morning or night hikes.
Phase 2 (Weeks 5–8): Strength, Endurance & Multi-Day Adaptation
Goal: Increase hiking difficulty, elevation gain, and recovery ability.
Hiking & Trekking
- 15–20 km (9–12 miles) with a 12 kg pack.
- 1,000–1,200m elevation gain.
- 6–8 hours duration.
- Back-to-back hikes on weekends (Saturday & Sunday).
Strength & Load Carrying (2x per week)
- Step-ups (50 cm box) with a 12 kg pack – 3 sets of 15 reps per leg.
- Deadlifts – 4 sets of 6 reps (for pack-carrying strength).
- Farmer’s Carry (15 kg per hand) – 3 sets of 30m (for grip & backpack strength).
- Planks & Hanging Leg Raises (for core & balance).
Cardio & Endurance
- 70 min continuous run, cycling, or swimming.
- High-Intensity Interval Training (HIIT): 5x 3 min fast, 3 min slow.
- Rowing or stair climbing for 45 min with a 12 kg pack.
Technical Training & Terrain Adaptation
- Practice walking on steep, boggy, and uneven terrain.
- Use trekking poles effectively for quick descents.
Recovery & Nutrition Strategy
- Practice fast refuelling and hydration strategies between hikes.
- Simulate eating and drinking while hiking to maintain energy levels.
Phase 3 (Weeks 9–12): Peak Performance & Challenge Simulation
Goal: Simulate multi-peak trekking, maximise endurance, and finalise preparations.
Hiking & Load-Carrying
- 20–25 km (12–15 miles) with a 12–15 kg pack.
- 1,200–1,500m elevation gain.
- Back-to-back long hikes (Saturday & Sunday) – 7+ hours per day.
- Summit two peaks in a single day to simulate the 4 Peaks Challenge conditions.
Final Strength & Endurance Training
- Stair Climbing (60 min with a 12 kg pack).
- Bulgarian Split Squats – 3 sets of 12 per leg.
- Planks & Hanging Leg Raises – 3 sets of 1 min.
Mental Training & Simulation
- Practice hiking in darkness (start a hike at 3 AM).
- Train in cold, wet, and windy conditions.
- Practice hiking with limited sleep to simulate fatigue.
Recovery & Injury Prevention
- Cold showers & ice baths to prepare for extreme temperatures.
- Stretching & foam rolling to prevent muscle tightness.
Final 2 Weeks (Taper & Recovery)
Reduce heavy training (Taper).
Focus on mobility, stretching, and rest.
Test your full gear & pack during a light hike.
Hydration & nutrition strategy practice.
Key Training Tips
Train with your boots & backpack early to get used to heavy loads.
Use trekking poles to protect knees on long descents.
Train slow, steady breathing on steep climbs to improve oxygen efficiency.
Practice on mixed terrain (rock, bog, loose scree, high winds).
Train in extreme conditions (cold, high wind, night trekking).
Hydration & nutrition practice – Know what fuels you best.
Recovery matters! – Foam roll, stretch, and prioritise sleep.
Are You Ready for the Ireland 4 Peaks Challenge?
Can you hike 1,500m+ with a 12 kg pack?
Can you handle 6–8-hour climbs back-to-back?
Have you trained in cold, wet, and high-wind conditions?
Are you comfortable with long hiking days and quick recovery?
If you check all the boxes, you’re ready for one of Ireland’s ultimate endurance challenges!
Mandatory
- Walking boots (with ankle support, not trail shoes or trainers)
- Head Torch (as backup)
- Waterproof jacket and trousers
- Hiking socks (wearing a single pair recommended, rather than using a liner sock)
- Backpack (approx. 20 litre size)
- Water container (bottle or Camelpak-style, 1-2 litres)
- Food & hill snacks (pasta, cereal bars, dried fruit, nuts)
- Gloves
- Hat (covering ears)
Recommended, optional
- Sunglasses & suncream
- Walking poles
- Light shoes / sandals
- Thermal underwear
- Backpack rain cover
- Recommended clothing
- Walking trousers (lightweight hiking trousers, not jeans or tracksuit trousers)
- Sports top (not cotton)
- Warm outer layer
- Changes of clothes
- Personal First Aid kit
- Foot care kit
- Blister care packs
- Antiseptic cream
- A tick hook
- Duct tape
- Triangular bandage
- A wound dressing
- A crepe bandage
- A roll of general purpose medical tape
- A selection of plasters and/or Compeed-style blister plasters
- Scissors or a knife
- A few pairs of rubber or plastic gloves
Why Jason Black Mountaineering?
World Leading Mountaineer
At the helm of Jason Black Mountaineering is Jason Black himself, a renowned global Mountaineer and International Expedition Leader.
With a remarkable list of achievements, including summiting Mt Everest and the formidable K2, Jason holds multiple world records in high-altitude mountaineering. His feats, such as being the fastest to summit Kilimanjaro twice and completing the Aconcagua traverse in record time, establish him as one of the world’s leading high-altitude mountaineers.
As a high altitude specialist, Jason’s passion for testing his physical and mental capabilities remains undiminished. His accolades include being awarded Ireland’s National Outdoor Athlete of the Year for his historic summit of K2.
The Future of Adventure
We are proud to Inspire and empower individuals and organisations. Showing globally how our adventures are leaving a positive life changing humanitarian impact. We supporting local communities and contribute positively to the balance of global inequalities.
Putting purpose before profit, empowering local communities, employing locals, supporting local businesses and leaving a lasting positive humanitarian impact on all our expeditions is at the core of our mountaineering values. Join us on a transformative expedition, where purpose, passion, and the thrill of the great outdoors converge.
Commitment to Safety and Environment
Jason Black’s commitment to safety standards, extensive high altitude mountain knowledge, and adventure travel sets him apart from the rest.
The small group approach adopted by Jason Black Mountaineering offers significant advantages, including a better guide-to-client ratio, reduced environmental impact, and a stronger team dynamic.
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