Train for the RACE!!!
UP the Intensity [Push your fitness to new heights]
Even if you’re doing other cardio, you should be spending 75% of your training time on your feet – hiking or running. Start adding on foot mileage to your fitness regimen eight to 12 weeks before a trip so you can build up to weekly mileage that’s 89 % of your trip’s weekly total (keep gains below 10% within each seven-day period).
Brief burst of anaerobic exercise help kick-start calorie and fat burn and allow you to improve performance without risking over-use injuries like stress fracture and tendonitis. Incorporate intervals into any cardio workout by picking a time frame between 30 seconds and 10 minutes (depending or your fitness level), and upping your pace for that time frame mid-workout; between intervals, recover at a slow pace. Repeat run/recover sets throughout your session. Or, do a training circuit: Do three minutes each of dynamic stretches, jumping jacks, three-quarter squats, reach-jumps, push-ups, and lunges; rest three minutes; repeat. Target 70 to 85% of your max HR during circuits.
Weight bearing exercise strengthens bones, ups workout intensity and enhances stability. Instead of using machines or free weights, wear your loaded pack. For strengthening exercises, add pounds slowly until you have trouble completing all recommended reps while maintaining good form. During cardio workouts, build from toting 50 to 100% of your pack weight over a six to eight week period.
SOURCE: Mountain guide john Cover