Foundation Week
Build walking base
Welcome to Week 1. First workout of the program - just showing up is a victory. Focus on form and breathing. You should be able to hold a full conversation while walking.
Week at a Glance
Walk
Stairmaster
Walk
Hill Repeats
Walk (Optional Ruck)
Walk
Rest/Recovery
This Week's Reading
Deepen your knowledge with these essential guides
Getting Started: Your Journey from Zero to 14,000 Feet
Daily Workout Details
Complete breakdown with coaching notes for each session
Monday
Walk
Use this time to enjoy being outside, clear your mind, and let your legs recover from the more intense training sessions this week.
Workout Structure
Easy walk at conversational pace
Good posture, natural breathing, comfortable pace
"Nice and easy. Focus on posture and breathing. You should be able to hold a full conversation."
Tuesday
Stairmaster
Focus on maintaining good posture throughout, keeping your shoulders back and avoiding leaning heavily on the handrails. Alternate between easier and harder efforts as prescribed to build both endurance and strength.
Do not skip the post-workout stretching, as your calves, quads, and hip flexors will need attention after this session.
Workout Structure
Maintain steady rhythm, use rails for balance if needed
"5 intervals total. "Harder" means breathing harder but still able to talk in short sentences."
Wednesday
Walk
Use this time to enjoy being outside, clear your mind, and let your legs recover from the more intense training sessions this week.
Workout Structure
Easy walk at conversational pace
Enjoy being outside. Let your mind relax.
"This is the same as Monday. Focus on consistency, not intensity."
Thursday
Hill Repeats
Hill repeats build the leg strength and cardiovascular endurance you need for summit day. Find a consistent hill with a moderate grade and walk or jog up for 1/4 mile, then walk back down for recovery. The downhill walk is just as important as the climb because it lets your heart rate recover before the next effort.
Workout Structure
Do a steady effort uphill, then do an easy recovery walking down. Repeat 3 times.
Pace
Walking (jog if you're ready, but don't feel like you need to push it!)
No Hills? Alternative:
If no hills are available, use a treadmill at 5-8% incline.
"This is your first time doing hills. Find a consistent moderate grade and focus on maintaining steady breathing. Your legs might feel wobbly afterward. That is normal and means you are building strength."
Friday
Walk (Optional Ruck)
Use this time to enjoy being outside, clear your mind, and let your legs recover from the more intense training sessions this week.
Workout Structure
Easy walk at conversational pace
If rucking, focus on keeping pack stable and maintaining posture
"If rucking, use proper backpack with weight distributed evenly. Ruck weight is OPTIONAL this week."
Saturday
Walk
Use this time to enjoy being outside, clear your mind, and let your legs recover from the more intense training sessions this week.
Workout Structure
Easy walk at conversational pace
Find a route you enjoy. Make this a ritual you look forward to.
"This is the same as Monday walk. Build consistency."
Sunday
Rest/Recovery
This is when the real magic happens. While you rest, your body repairs the micro-tears in your muscle fibers, strengthens connective tissues, replenishes energy stores, and adapts to the training stimulus you have been giving it. Without adequate rest, you risk overtraining, injury, and burnout.
Rest days are not a sign of weakness or laziness. They are a critical component of any successful training program. Consider taking an Epsom salt bath to soothe sore muscles, spending time in a sauna to promote circulation and relaxation, getting a massage to work out any knots or tension, or simply putting your feet up and reading a good book.
Embrace this day, trust the process, and come back tomorrow ready to work hard again.
Workout Structure
Reflect on your first week. You showed up. That is what matters most.
Optional Activities:
- • Full rest
- • Gentle stretching if desired
"Full rest to cap off your first week. Celebrate showing up for yourself this week."
Training Tips for Success
Essential guidance to optimize your training this week
Nutrition
Focus on eating real, whole foods. You do not need any special diet. Just fuel your body well.
Hydration
Drink water consistently throughout the day. Aim for pale yellow urine as a hydration marker.
Recovery
Prioritize 7 to 9 hours of sleep per night. This is when your body rebuilds and adapts.
Progression
Do not compare yourself to anyone else. This is your journey. Show up and be consistent.
Looking Ahead to Week 2
Week 2 will keep the same structure but introduce slightly longer durations. You are building momentum.