A 12-Week Training Plan for Everest Base Camp

Your Roadmap to Fitness

You’ve booked the trip. Now you need to get fit. This 12-week plan builds the endurance and leg strength needed for a successful Everest trekking adventure.

Weeks 1-4: Base Building

Focus on walking. 3-4 walks per week, 1 hour each. Add one day of leg strength (squats/lunges). Start breaking in your boots. Build the habit.

Weeks 5-8: Adding Load

Start carrying your backpack with 5-6kg of weight. Increase weekend hikes to 3-4 hours. Include stairs or hills. You are simulating the daily load of an Everest expedition.

Weeks 9-12: Peak and Taper

Hit your longest hikes (5-6 hours) with full pack weight. Two weeks before departure, reduce intensity (taper) to let your body recover. Arrive in Nepal fresh.

Consistency Wins

You don't need to be an Olympian. You just need to be consistent. Do the work now, and the mountain will be easier.