[Maya Seckinger]

Hello,

Thanks for reaching out! Nice work with jumping into 8 months of MAF training, I am sure you developed some aerobic base that will benefit your training currently even if it didn’t feel like it was enough at the time. Training is a complex system and although we strongly emphasize that aerobic base is the most important to train there are other factors (as it sounds like you experienced) that are equally important once you lay the ground work of base training.  Strength, power, speed, mobility, efficiency and recovery are just as important to a well planned training program.

Onto your questions:

1.) I would recommend you purchase our 12 Week Mountaineering Training Plan: https://evokeendurance.com/12-week-mountaineering-training-plan/

It is the exact length of time you need and is based around mountaineering objectives no matter how big or small. The plan description mentions that if you need more help with tailoring the plan to your own needs to schedule a phone consultation with one of our coaches. You can use the plan between your training objectives as well by repeating on of the 4 weeks blocks.

Since you are only training 2hrs a week right now-jumping into the first 8hr week will most likely cause you problems. I would recommend you cut in half all of the aerobic volume. A 1hr hike runs into a 3omin hike ect…I would do this for the first few weeks and as you learn how the training feels and your recovery you can get closer and closer to the programmed durations. I would also recommend moving the aerobic threshold test that is in the first week to the second or third week so you have time to get aquatinted with training again. You can use the MAF formula you have been using as a marker until you get a proper AeT test on the treadmill in.

2.)  The simple answer is YES. You can easily train for the mountains living in a flat area. Many of our athletes live in big cities or flatter country. You will need to get a gym membership and become very well aquatinted with treadmills at a steeper incline and stair-climbers. The plan will go into more detail about the best equipment and how to use it.

I hope this answers your questions-let me know if you have any follow up thoughts!

Maya