— Expeditions
Ireland 4 Peak Challenge®
Moderate
44 Hours
4 Peaks
Price
€299
Per Person
Ireland 4 Peaks Challenge®
Lugnaquilla – 925m
Carrauntoohil – 1038m
Mweelrea – 814m
Total Ascent : 3627m
Total Distance : 60km
Location
Ireland
Duration
Weekend
Route
4 IN 44
Grade
Moderate
Altitude
Four Summits
Activity
Guided
Highlights
Key aspects of the challenge
Timeframe
The challenge is completed within 44 hours, including travel time between peaks.
Logistics
Participants travel by our Platinum private Coach, supported by our experienced logistics team. All routes are planned for efficiency and safety, with rest and refuelling coordinated between peaks.
Fitness
A strong level of fitness and mountain experience is essential. The challenge involves long hikes, steep climbs, and continuous movement — often with little sleep. Mental toughness is just as important as physical strength.
Preparation
Training beforehand is crucial, we provide a 12 week training plan. Participants should be ready for changeable Irish weather, and come equipped with waterproof clothing, sturdy hiking boots, headlamps, and nutrition to fuel the journey.
Charitable causes
The Ireland 4 Peak Challenge is increasingly undertaken for charitable causes, with many participants raising funds for local and national organisations through their efforts.
Leave No Trace
As a responsible guiding company, we operate by Leave No Trace principles. We treat nature as our home, ensuring every footprint is respectful and every route sustainable.
Elite Guiding team
Every challenge is led by the highly qualified Black Mountaineering elite guiding team.
You’re in the safest and most experienced hands.
Ready to Rise?
Rise with the mountain, take on Ireland’s wildest endurance adventure and push beyond your limits.
itinerary
Day 1 – Saturday morning
Assemble 7.30 am sharp at Slieve Donard Carpark Co Down
Event overview – Q&A.
Gear check.
Event safety briefing.
Climb 1 – SLIEVE DONARD 850m
08.00am hike starts on Slieve Donard
Round trip time allocated is 4hrs
Require appropriate hiking gear, food & liquids for hike duration.
Return to the bus and load your gear into the rear trunk of the bus
Direct drive to Lugnaquilla 3hrs (199 km)
CLIMB 2 – LUGNAQUILLA 925m
Start climb on Lugnaquilla – 5hr round trip
Return to the bus immediate departure.
Please have your prepared food with you as we will not be stopping.
Direct drive to Carrauntoohil carpark Kerry – 5hrs
CLIMB 3 – CARRAUNTOOHIL 1038m
Start night hike on Carrauntoohil Co Kerry – 6hr round trip
Require warm hiking clothes food, liquids and head torch.
Return to the bus immediate departure.
Please have your prepared food with you as we will not be stopping.
Direct drive to Mweelrea Co Mayo – 5hrs
CLIMB 4 – MWEELREA 814m
Start climb on Mweelrea Co Mayo – 4h.30m round trip
Require warm hiking clothes food, liquids and head torch.
Return to the bus immediate departure.
Please have your prepared food with you as we will not be stopping.
Direct drive to Slieve Donard Carpark 5hr (360 km)
NATIONAL 4 PEAKS FINISH
Bus arrives back to Slieve Donard carpark Monday 12.00am
(We will have quick road side toilet stops but we will not be stopping for food or water along the way so please have all you require prepared in advance)
Included
- National mountain challenge
- Fully Insured Challenge
- Qualified mountain guides
- Wilderness first responders
- Expertly designed route
- Bus transport with professional drivers
- All transport between the 4 peaks
- National 4 Peaks finishers medal
- Land owners permission
Available Dates
How Fit Do You Need to Be for the Ireland 4 Peaks Challenge®?
The Ireland 4 Peaks Challenge® involves climbing the highest peak in each province of Ireland in a short timeframe (usually 24–48 hours). This makes it a test of endurance, hill fitness, and recovery ability. While none of the peaks are extreme in altitude, the challenge involves steep ascents, rough terrain, and back-to-back summits, requiring strong hiking endurance, leg strength, and mental resilience.
Physical Requirements for Ireland 4 Peaks Challenge
1. Endurance & Cardiovascular Fitness
- You’ll be trekking for multiple days, often 6–10 hours per day.
- You’ll be carrying a 5kg backpack
- Some routes involve long ascents of 1,000m+ in a single day.
Training Recommendations:
- Hike 15–25 km (6-8hrs) with a 5-7 kg pack at least once a week.
- Stair climbing (45 min with a 5-7 kg pack).
- Running, cycling, or swimming (3–4 times a week, 45–60 min per session).
- Hyrox or Some form of high intensity fitness gym class
2. Strength & Load-Carrying Ability
- Expect to carry a 5-7 kg backpack for multiple days.
- Some summits involve steep, rocky ascents requiring strong legs & core stability.
- You may need to navigate boulder fields and exposed ridges.
Training Recommendations:
- Squats, lunges, deadlifts (for leg power).
- Step-ups (50 cm box) with a weighted pack.
- Farmer’s carry (15 kg per hand) for grip & pack strength.
- Planks & core exercises (for stability on uneven terrain).
Preparation Recommendations:
- Follow our 12 week training plan
- Join local training classes
- Increase exposure to long days on the hills
3. Technical Skills & Terrain Adaptation
Uphill Technique
- Pacing & Breathing: Adopt a slow, “all-day” pace that allows you to breathe easily through your nose. If you are working too hard, implement the Rest Step by momentarily locking your trailing leg to shift your weight onto your bone structure rather than your thigh muscles.
- Switchbacking: On very steep grades, use switchbacks (zigzagging) to lower the gradient rather than attacking straight up.
- Pole Adjustment: Shorten your poles by 5-10 cm so your elbows don’t overreach, keeping your forearms parallel to the ground to maintain proper balance.
Downhill Technique
- Posture & Impact: Many injuries happen on the descent. Loosen your hip belt slightly and bend your knees to absorb shock. Keep your weight centered directly over your feet, leaning slightly backward if the slope is dangerously steep.
- Pole Adjustment: Lengthen your poles by 5-10 cm to reduce strain on your knees and thighs, providing two extra points of contact ahead of your body.
- Foot Placement: Take short, light, and quick steps to reduce impact and maintain agility. Avoid the temptation to take long, leaping strides.
Technical Terrain Adaptation
- Scree & Boulders: Step flat-footed to maximize your boot’s rubber traction. If dealing with loose scree, aim for embedded rocks rather than the loose gravel. Test each rock before shifting your full weight onto it.
- Scrambling: Maintain three points of contact at all times (e.g., two feet and one hand, or two hands and one foot). Move deliberately, one limb at a time, and keep your center of gravity low and close to the rock face.
4. Mental Toughness
- Some summits will push you into exhaustion and cold conditions.
- The multi-day aspect makes recovery crucial—fatigue builds up over time.
- Expect early morning summit pushes (3 AM starts) and long descents.
Mental Training:
- Train in harsh conditions (rain, wind, extreme cold).
- Hike back-to-back long days (to simulate multi-day fatigue).
- Train early mornings to prepare for pre-dawn summit attempts.
Minimum Fitness Benchmarks for Ireland 4 Peak Challenge
You should be able to handle :
Hike 1,000m+ elevation gain with a 5-7 kg pack (6–8 hrs).
Run 10 km in 60 minutes (optional).
Climb stairs for 45 min with a 5-7 kg pack.
Handle 6–8 hrs trekking days back-to-back
⛏ Who Should NOT Attempt the Challenge?
If you have an Injuries-knees, back, foot.
If you can not carry 5-7kg for 6-8hrs
If you cannot walk uphill moderate pace for 6-8hrs.
If you lack mental resilience for extreme weather and exhaustion.
Final Thoughts
The Ireland 4 Peak Challenge is a fun trip.
If you are fit and have solid endurance with strong legs, a great smile and energy, you’ll be well-prepared.
This 12-week structured training plan is designed to build cardiovascular endurance, leg strength, multi-day stamina, and recovery ability to successfully complete the Ireland 4 Peaks ChallengeTM. The focus is on long-distance hiking, steep ascents, quick recovery, and mental resilience to prepare for back-to-back mountain climbs in unpredictable Irish weather.
Weekly Training Schedule Overview
|
Day |
Activity |
|
Monday |
Strength Training + Stair Climb with Pack |
|
Tuesday |
Cardio (Running/Cycling) + Core |
|
Wednesday |
Weighted Hike (12–20 km) |
|
Thursday |
Strength + Endurance (Step-ups, Stability) |
|
Friday |
Rest or Light Recovery (Yoga, Stretching) |
|
Saturday |
Long Hike (15–25 km, 1,000–1,500m ascent) |
|
Sunday |
Active Recovery (Swimming, Cycling) or Back-to-Back Hike |
Phase 1 (Weeks 1–4): Building Base Endurance & Strength
Goal: Develop cardiovascular endurance, core stability, and leg strength to handle multiple mountain ascents in one day.
Hiking & Trekking
- 10–15 km (6–9 miles) hikes with a 10 kg backpack.
- 600–1,000m elevation gain.
- 4–6 hours duration.
- Use trekking poles to protect knees on steep descents.
Strength Training (2x per week)
- Squats – 4 sets of 10 reps.
- Lunges – 3 sets of 10 reps per leg.
- Step-ups (50 cm box) with a weighted pack – 3 sets of 12 reps per leg.
- Deadlifts – 3 sets of 8 reps (for core and lower back strength).
- Planks & Hanging Leg Raises (for core strength and stability).
Cardio Training
- 60 min runs or cycling/swimming at moderate intensity.
- Stair climbing (30 min with a 10 kg pack).
- Rowing or incline treadmill for lung capacity improvement.
Recovery & Multi-Day Stamina
- Train with minimal rest between long hikes.
- Simulate sleep deprivation with early morning or night hikes.
Phase 2 (Weeks 5–8): Strength, Endurance & Multi-Day Adaptation
Goal: Increase hiking difficulty, elevation gain, and recovery ability.
Hiking & Trekking
- 15–20 km (9–12 miles) with a 12 kg pack.
- 1,000–1,200m elevation gain.
- 6–8 hours duration.
- Back-to-back hikes on weekends (Saturday & Sunday).
Strength & Load Carrying (2x per week)
- Step-ups (50 cm box) with a 12 kg pack – 3 sets of 15 reps per leg.
- Deadlifts – 4 sets of 6 reps (for pack-carrying strength).
- Farmer’s Carry (15 kg per hand) – 3 sets of 30m (for grip & backpack strength).
- Planks & Hanging Leg Raises (for core & balance).
Cardio & Endurance
- 70 min continuous run, cycling, or swimming.
- High-Intensity Interval Training (HIIT): 5x 3 min fast, 3 min slow.
- Rowing or stair climbing for 45 min with a 12 kg pack.
Technical Training & Terrain Adaptation
- Practice walking on steep, boggy, and uneven terrain.
- Use trekking poles effectively for quick descents.
Recovery & Nutrition Strategy
- Practice fast refuelling and hydration strategies between hikes.
- Simulate eating and drinking while hiking to maintain energy levels.
Phase 3 (Weeks 9–12): Peak Performance & Challenge Simulation
Goal: Simulate multi-peak trekking, maximise endurance, and finalise preparations.
Hiking & Load-Carrying
- 20–25 km (12–15 miles) with a 12–15 kg pack.
- 1,200–1,500m elevation gain.
- Back-to-back long hikes (Saturday & Sunday) – 7+ hours per day.
- Summit two peaks in a single day to simulate the Ireland 4 Peaks ChallengeTM conditions.
Final Strength & Endurance Training
- Stair Climbing (60 min with a 12 kg pack).
- Bulgarian Split Squats – 3 sets of 12 per leg.
- Planks & Hanging Leg Raises – 3 sets of 1 min.
Mental Training & Simulation
- Practice hiking in darkness (start a hike at 3 AM).
- Train in cold, wet, and windy conditions.
- Practice hiking with limited sleep to simulate fatigue.
Recovery & Injury Prevention
- Cold showers & ice baths to prepare for extreme temperatures.
- Stretching & foam rolling to prevent muscle tightness.
Final 2 Weeks (Taper & Recovery)
Reduce heavy training (Taper).
Focus on mobility, stretching, and rest.
Test your full gear & pack during a light hike.
Hydration & nutrition strategy practice.
Key Training Tips
Train with your boots & backpack early to get used to heavy loads.
Use trekking poles to protect knees on long descents.
Train slow, steady breathing on steep climbs to improve oxygen efficiency.
Practice on mixed terrain (rock, bog, loose scree, high winds).
Train in extreme conditions (cold, high wind, night trekking).
Hydration & nutrition practice – Know what fuels you best.
Recovery matters! – Foam roll, stretch, and prioritise sleep.
Are You Ready for the Ireland 4 Peaks ChallengeTM?
Can you hike 1,500m+ with a 10 kg pack?
Can you handle 6–8-hour climbs back-to-back?
Have you trained in cold, wet, and high-wind conditions?
Are you comfortable with long hiking days and quick recovery?
If you check all the boxes, you’re ready for one of Ireland’s ultimate endurance challenges!
- Walking boots (with ankle support, not trail shoes or trainers)
- Head Torch (as backup)
- Waterproof jacket and trousers
- Hiking socks (wearing a single pair recommended, rather than using a liner sock)
- Backpack (approx. 20 litre size)
- Water container (bottle or Camelpak-style, 1-2 litres)
- Food & hill snacks (pasta, cereal bars, dried fruit, nuts)
- Gloves
- Hat (covering ears)
- Sunglasses & suncream
- Walking poles
- Light shoes / sandals
- Thermal underwear
- Backpack rain cover
- Recommended clothing
- Walking trousers (lightweight hiking trousers, not jeans or tracksuit trousers)
- Sports top (not cotton)
- Warm outer layer
- Changes of clothes
- Personal First Aid kit
- Foot care kit
- Blister care packs
- Antiseptic cream
- A tick hook
- Duct tape
- Triangular bandage
- A wound dressing
- A crepe bandage
- A roll of general purpose medical tape
- A selection of plasters and/or Compeed-style blister plasters
- Scissors or a knife
- A few pairs of rubber or plastic glovesWalking boots (with ankle support, not trail shoes or trainers)