Tour du Mont Blanc

Your 12 week - Training Plan

The Tour du Mont Blanc is a serious mountain trek.

Some days are 20km+, with 1,000–1,500m of ascent, carrying a 10kg pack over mixed, uneven terrain.

This plan will get you ready for long, steady days in the mountains — physically and mentally.

How to Use This Plan

Begin 12 weeks before 10 August (mid-May).

If you’re starting late, begin at Week 1 and progress steadily.

Focus on:

  • Time on feet

  • Elevation gain

  • Walking with your pack

  • Uneven terrain + downhill conditioning

  • Strength + mobility (injury prevention)

What You’ll Need

  • Your trek backpack (build to 10kg excluding water)

  • Boots/shoes you’ll use on TMB

  • Access to hills, stairs, or an incline treadmill

  • Optional: gym access, poles, small weights

Mon — Rest or light mobility / yoga

Tue — Strength (legs + core + stability)

Wed — Mid-week incline walk (pack on)

Thu — Optional cardio or strength

Fri — Rest

Sat — Long hike (pack on — distance + ascent progress weekly)

Sun — Recovery walk or short easy hike

Weekly Training Structure

  • Week 1-2

    Pack: 4–5kg

    Long hike: 2–3 hrs

    Elevation: 300–500m

    What to do:

    2 light strength sessions

    30–45 min incline walk

    Weekend hike on real trails

    Start breaking in boots + practising with poles

    Strength focus: squats, step-ups, lunges, glute bridge, planks, calf raises

  • Week 3-4


    Pack: 5–7kg

    Long hike: 3–4 hrs

    Elevation: 500–700m

    What to do:

    60-min hilly walk or treadmill at 10–12%

    Add more downhill work

    Choose uneven, rocky terrain where possible

    Strength focus: weighted squats/lunges, single-leg work (step-downs, Bulgarian split squats)

  • Week 5-6


    Pack: 7–8kg

    Long hike: 4–5 hrs

    Elevation: 700–900m

    What to do:

    75-min mid-week incline walk

    Stair intervals (10–15 mins continuous)

    Optional short Sunday hike

    Focus: pacing, hydration, carrying kit comfortably

  • Week 7-8


    Pack: 8–10kg

    Long hike: 6 hrs

    Elevation: 900–1,200m

    What to do:

    90-min mid-week hike with full pack

    Two-day weekend block:

    Sat: long + steep

    Sun: 2–3 hrs easy with pack


    Focus: building back-to-back endurance

  • Week 9-10


    Pack: 10kg

    Long hike: 6–7 hrs

    Elevation: 1,200–1,500m

    What to do:

    90 mins hills + 20 mins stairs mid-week

    Optional big weekend:

    Sat: 6–7 hrs

    Sun: 4–5 hrs

    Focus: closest simulation to TMB fatigue

  • Week 11-12

    Long hike: 2–4 hrs (easy–moderate)

    Pack: 6–8kg

    What to do:

    45–60 min incline walk mid-week

    One easy 60-min walk + one 2-hr gentle trail walk

    Light mobility + stretching

    Prioritise rest, sleep, hydration

    Goal: arrive fresh, relaxed and ready for TMB.

Strength Training

Strength Training Guide

Legs:

Squats • RDLs • Step-ups • Lunges • Step-downs • Weighted carries

Core + Stability:

Planks • Side planks • Dead bugs • Bird dogs • Pallof press

Downhill Conditioning (important):

Eccentric step-downs • Decline walking • Controlled descents

Technique + Mental Prep

  • Practice slow, steady pacing

  • Train with poles

  • Learn efficient uphill technique

  • Work on soft, controlled descents

  • Get used to moving with a fully loaded pack

Kit Prep

Train with the gear you’ll use:

Boots • Poles • Backpack • Hydration setup • Snacks/electrolytes. Nothing new on the TMB.

What “TMB-Ready” Looks Like

By early August you should be comfortable with:

  • A 6-hour hike with ~1,000m ascent

  • Two long days back-to-back

  • Carrying 10kg without pain

  • Descending 500–1,000m without knee issues

  • Walking confidently on uneven, rocky terrain

Questions? We’re Here to Help

If you need help adapting the plan or choosing kit, just ask us.