How to train for the Everest Base Camp trek: a step-by-step plan

Trekking to Everest Base Camp (EBC) is a dream for many Australians, but it’s not something to take lightly. With back-to-back days on the trail, steep terrain, and the challenges of high altitude, preparation is key to success. Whether you’re heading to Nepal in six months or twelve, this step-by-step training plan will help you build the strength, stamina, and confidence needed for the journey. It also includes tips for making the most of Australia’s diverse hiking spots to simulate real trekking conditions.

Why a Structured Training Plan Matters

The Everest Base Camp trek involves 12–14 days of continuous hiking, often for 5 to 8 hours a day. While the trail itself is not technical, the effects of altitude can make everything feel harder. A gradual, consistent build-up of fitness is the best way to prepare your body to perform at elevation, recover between stages, and stay injury-free.

When Should You Start Training?

Ideally, give yourself at least six months to train for EBC. If you're starting from a basic level of fitness, aim for six-twelve months. If you are already a strong hiker, three months may be enough — but structure is still essential.

Step-by-Step Training Plan

Months 1–2: Build Your Base

Focus: Cardiovascular fitness, walking consistency, and strength foundation

• Walk or hike 3–4 times per week, aiming for 45–60 minutes per session

• Include at least one longer walk on hilly terrain every fortnight

• Begin a strength routine 2–3 times per week (bodyweight squats, lunges, step-ups)

• Incorporate light pack walks to start adapting to carrying gear

• Stretch and foam roll to improve flexibility and mobility

Australian trails to try:

• You Yangs or Dandenong Ranges (VIC)

• Royal National Park tracks (NSW)

• Bibbulmun Track day sections (WA)
  

Months 3–4: Increase Endurance and Elevation

Focus: Hill training, pack weight, endurance, and trail time

• Hike 1–2 times per week on varied terrain, increasing duration to 3–5 hours

• Train with a loaded backpack (start with 5kg, work up to 8–10kg)

• Add stair climbs or inclines into cardio sessions

• Strength training should now include weighted exercises for legs and core

• Work on pacing, hydration habits, and nutrition during hikes

• Use your actual gear and boots for all hikes from this point forward

Great simulation hikes:

• The Big Walk, Mount Buffalo (VIC)

• Blue Mountains Grand Canyon or Ruined Castle (NSW)

• Mount Lofty summit hike (SA)

Months 5–6: Trek-Specific Conditioning

Focus: Back-to-back hiking days, recovery, and mental preparation

• Complete back-to-back long hikes (2 days in a row) to simulate trek rhythm

• Train in different weather conditions, including cooler climates and wind

• Focus on slow, steady pacing with minimal rest breaks

• Practise using trekking poles and adjusting pack weight and fit

Ideal weekend hikes:

• Mount Bogong (VIC)

• Overland Track sections (TAS)

• Stirling Ranges Ridge Walk (WA)

Final 2 Weeks: Taper and Prepare

• Reduce training volume and intensity

• Prioritise sleep, hydration, and recovery

• Final gear checks and packing practice

• Continue walking 2–3 times per week at an easy pace

Additional Tips for Australian Trekkers

• Train during the same season you’ll be trekking in Nepal to condition your body to similar temperatures

• Focus on altitude education, not just fitness — know how to spot and respond to AMS symptoms

With consistent training, realistic simulations, and the right mindset, you’ll be ready to take on the Everest Base Camp trek with strength and confidence. The key is to start early, listen to your body, and train like you're already on the trail.

To find out more, book a free discovery call with Mountain Tribe.

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