Training Plan

We highly recommend training for this event; it’s a tough physical challenge which shouldn’t be taken lightly. Please find below a recommended beginners training plan, based on a medium fitness baseline. You can also download this plan to print or to save on your device by clicking the link below.

This 16-week training plan is intended for healthy individuals who are new to tower running. Optional stretching/yoga sessions can be added if movement is needed on rest days.

It is always recommended to consult with a healthcare professional before starting any new exercise program.

Remember:

Listen to your body and rest if needed.
Gradually increase the intensity and duration of workouts.
Focus on proper form and technique during strength training exercises. Hydrate and fuel your body with nutrient-dense foods.
Consider working with a personal trainer or coach for guidance and support.

Please consult your GP if you have any concerns about taking part, or have any health concerns you’d like to discuss first. There will be medical cover at all three buildings, though we hope none will be required.

Weeks 1 - 4: Building Base

2 cardio sessions per week: 20-30 minutes of brisk walking, jogging, cycling, or swimming
1 step climbing session per week: start with 10-15 minutes of continuous step climbing, gradually increasing to 20-30 minutes
1 strength conditioning session per week: bodyweight exercises such as squats, lunges, push-ups, and planks
1 stretching session per week: yoga or dynamic stretching
2 rest days per week

Weeks 5 - 8: Adding Intensity

2 cardio sessions per week: 30-40 minutes of brisk walking, jogging, cycling, or swimming, including intervals of higher intensity
2 step climbing sessions per week: increase time to 20-30 minutes, including intervals of higher intensity
1 strength conditioning session per week: focus on lower body exercises such as step-ups, calf raises, and deadlifts
1 stretching session per week: yoga or dynamic stretching
2 rest days per week

Weeks 9 - 12: Building Endurance

2 cardio sessions per week: 40-60 minutes of brisk walking, jogging, cycling, or swimming, including intervals of higher intensity
2 step climbing sessions per week: increase time to 30-45 minutes, including practice runs of the tower climb
1 strength conditioning session per week: focus on full body exercises such as burpees, mountain climbers, and rows
1 stretching session per week: yoga or dynamic stretching
2 rest days per week

Weeks 13 - 16: Tapering and Climb Preparation

1 cardio session per week: 30-45 minutes of brisk walking, jogging, cycling, or swimming, at a moderate intensity
2 step climbing sessions per week: 20-30 minutes, including practice runs of the tower climb
1 strength conditioning session per week: focus on core exercises such as Russian twists, bicycle crunches, and leg raises
1 stretching session per week: yoga or dynamic stretching
2 rest days per week