A trekker with a loaded pack and poles climbing a steep grassy trail at dusk

Trek Fitness Plan · 12-week training

Prepare for your Nepal trek,
one week at a time.

Cardio, strength, weekend hikes and stretching, set out day by day for 12 weeks. Add your start date and every week gets real dates, right up to the day you’re ready to trek.

Preview a training week

Free account required · No card needed

  • 12weeks
  • 5training phases
  • 4training types
  • 7×Everest summits by its author

What you’re training for

Long days on the trail, with a pack.

On a trek you walk for hours with a loaded pack, then do it again the next day. The plan works up to that over 12 weeks.

Longer days on your feet

Cardio four days a week for most of the plan, and a weekend hike that grows from one hour at the start to four hours in weeks 9 and 10.

Walking with a loaded pack

You start with a light pack, switch to a fully loaded one in week 5, and in weeks 7 and 8 you hike with it on Saturday and Sunday back to back.

Every day planned for you

Each day says what to do and for how long. If something doesn’t fit your week, move it to another day.

Progress you can see

Add a start date to see real dates and the day you’ll be trek-ready. Tick sessions off here, or print a month for the fridge.

Is this plan for you?

For active people with a trek about three months away.

First-time Nepal trekkers

You exercise already, but you haven’t prepared for several days in a row on a trail. This tells you what to do each week.

Weekend hikers

You hike now and then. The plan turns that into a weekly habit, with longer walks and a loaded pack.

Returning trekkers

You know what a trek day feels like. You want a schedule that keeps you training right up until you fly.

What you’ll need

  • 12 weeks before your trek
  • Time to train most days, with a longer hike at the weekend
  • A backpack and trails to walk on
  • From week 5: a kettlebell, a pull-up bar and weights for deadlifts

Week 1 asks for four 30-minute cardio sessions, two strength sessions, a one-hour hike and stretching after each workout. If you can manage that now, you’re ready to start.

PS

Who wrote the plan

Pemba Sherpa

Mountaineer and guide.

  • 7×Everest summits
  • 3Guinness World Records

Before and after

Twelve weeks later.

What the plan asks of you in week 1, and what it asks at its peak.

BeforeA woman with a small daypack on a grassy hill path, glancing back, flushed and out of breath
Week 1: a one-hour hike with a light pack.
AfterThe same woman on the same hill path twelve weeks later, smiling and relaxed
Week 12: the same hill, now an easy warm-up.

In week 1 you walk for an hour with a light pack and do four half-hour cardio sessions. By weeks 9 and 10 the hike is four hours with a full pack and cardio is an hour and a half, and in weeks 7 and 8 you hike on Saturday and Sunday back to back. The last two weeks ease off, so you reach the trailhead rested.

Longest hike
1 hr →to 4 hr
Pack
Light →to Full
Cardio session
30 min →to 1.5 hr
Weekend hike days
1 →to 2

Sample week

Here’s week 1.

It’s the foundation week, which you repeat for weeks 1 to 4. You can see all of it before signing up.

  1. Mon

    Cardio30 min

    Flexibility10 min

  2. Tue

    Strengthbasics

    Flexibility10 min

  3. Wed

    Cardio30 min

    Flexibility10 min

  4. Thu

    Strengthbasics

    Flexibility10 min

  5. Fri

    Cardio30 min

    Flexibility10 min

  6. Sat

    Hiking1 hr · light pack

  7. Sun

    Cardio30 min

    Flexibility10 min

Strength basics: squats, lunges, push-ups and planks. Cardio can be running, cycling or swimming. Stretch after each workout.

After week 4 the plan moves on to endurance, trek simulation, peak conditioning and a two-week taper.

The plan

Three months, five gears.

Build a base, add endurance, rehearse trek days, peak, then ease off for the last two weeks so you reach Kathmandu with fresh legs.

Free · no card needed

Your next 12 weeks, organised.

  • Day-by-day sessions for all 5 phases
  • Real dates from your start day
  • Tick off sessions and track all 12 weeks

Already have an account?

Phase 1 of 5 · Weeks 1–4

Foundation building

Get trek fit.

Cardio

4× a week

30 minutes of moderate-intensity cardio — running, cycling or swimming — 4 times a week.

Strength

2× a week

Basic exercises — squats, lunges, push-ups, planks — 2 times a week.

Hiking

1× a week

1-hour hike on a local trail with a light backpack, on the weekend.

Flexibility

6× a week

10 minutes of stretching after each workout.

A typical week · repeat for weeks 1–4

Tick each session when you finish it. Once the whole week is ticked, it’s marked done in your progress below. Move sessions to other days if you need to.

Mon0/2
Tue0/2
Wed0/2
Thu0/2
Fri0/2
Sat0/1
Sun0/2

Phase 2 of 5 · Weeks 5–6

Building endurance

Don’t panic, build a habit.

Cardio

4× a week

1 hour of moderate-to-high-intensity cardio, 4 times a week.

Strength

2× a week

Advanced exercises — deadlifts, kettlebell swings, pull-ups — 2 times a week.

Hiking

1× a week

3-hour hike on a challenging trail with a fully loaded backpack, on the weekend.

Flexibility

6× a week

15 minutes of yoga or stretching after each workout.

A typical week · repeat for weeks 5–6

Tick each session when you finish it. Once the whole week is ticked, it’s marked done in your progress below. Move sessions to other days if you need to.

Mon0/2
Tue0/2
Wed0/2
Thu0/2
Fri0/2
Sat0/1
Sun0/2

Phase 3 of 5 · Weeks 7–8

Simulating trek conditions

Breathe the Himalayas.

Cardio

4× a week

1 hour of high-intensity cardio, 4 times a week.

Strength

2× a week

Continue the advanced exercises, 2 times a week.

Hiking

2× a week

Back-to-back hikes Saturday and Sunday, 3–4 hours each, varied terrain, fully loaded backpack — the closest thing to a trek day you can do at home.

Flexibility

6× a week

20 minutes of yoga or stretching after each workout.

A typical week · repeat for weeks 7–8

Tick each session when you finish it. Once the whole week is ticked, it’s marked done in your progress below. Move sessions to other days if you need to.

Mon0/2
Tue0/2
Wed0/2
Thu0/2
Fri0/2
Sat0/1
Sun0/3

Phase 4 of 5 · Weeks 9–10

Peak conditioning

Break your limit.

Cardio

4× a week

1.5 hours of high-intensity cardio, 4 times a week.

Strength

2× a week

Full-body workouts, 2 times a week.

Hiking

1× a week

4-hour hike on the most challenging trail available, fully loaded backpack, on the weekend.

Flexibility

6× a week

20 minutes of yoga or stretching after each workout.

A typical week · repeat for weeks 9–10

Tick each session when you finish it. Once the whole week is ticked, it’s marked done in your progress below. Move sessions to other days if you need to.

Mon0/2
Tue0/2
Wed0/2
Thu0/2
Fri0/2
Sat0/1
Sun0/2

Phase 5 of 5 · Weeks 11–12

Tapering and recovery

Victory in the thin air.

Cardio

3× a week

45 minutes of moderate-intensity cardio, 3 times a week.

Strength

1× a week

Light exercises only, once a week. You are storing energy now, not building it.

Hiking

1× a week

2-hour hike on an easy trail with a light backpack, on the weekend.

Flexibility

4× a week

30 minutes of gentle yoga or stretching after each workout.

A typical week · repeat for weeks 11–12

Tick each session when you finish it. Once the whole week is ticked, it’s marked done in your progress below. Move sessions to other days if you need to.

Mon0/2
Tue0/2
Wed0/2
Thu
Rest
Fri0/2
Sat0/1
Sun
Rest

Your twelve weeks

Tick them off as you go.

Your progress is saved in this browser.

Pick a start date to see real dates for every week and the day you’ll be trek-ready.

0/12

0 of 12 weeks done

Track it on paper

Prefer paper? Print a month.

Print one month at a time and stick it on the fridge. Each day has a tick box for every session type, and there’s space for your goals.

MonTueWedThuFriSatSun
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
  • C Cardio
  • S Strength
  • H Hike
  • F Flexibility

A blank month calendar sheet for printing and filling in by hand. Every day has tick boxes for cardio, strength, hike and flexibility, explained by a legend.

Month
Week of 12 · phase

Add a start date above to fill in the month and weeks. Goals are saved in this browser.

Site footer

Nepal Visuals
© 2026 Nepal Visuals. All rights reserved.
Licensed & accredited · TAAN member no. 2585Nepal Tourism BoardTrekking Agencies' Association of Nepal (TAAN)
PlanProgressCalendar

Session

Print preview

The 12-week plan

Six pages: the plan with your current ticks, then the blank month sheet to cut out for the fridge.

Page 1

Get trek fit.

A title page, then one page per phase with its sessions and your ticks.

Page 2 · Weeks 1–4

Month 1 · Foundation building“Get trek fit.”
  • Cardio30 min
  • Strengthbasics
  • Hike1 hr · light pack
  • Stretch10 min

Page 3 · Weeks 5–6

Month 2 · Building endurance“Don’t panic, build a habit.”
  • Cardio1 hr
  • Strengthadvanced
  • Hike3 hr · full pack
  • Stretch15 min

Page 4 · Weeks 7–8

Month 2 · Simulating trek conditions“Breathe the Himalayas.”
  • Cardio1 hr · high
  • Strengthadvanced
  • Hike3–4 hr · full pack
  • Stretch20 min

Page 5 · Weeks 9–10

Month 3 · Peak conditioning“Break your limit.”
  • Cardio1.5 hr · high
  • Strengthfull body
  • Hike4 hr · full pack
  • Stretch20 min

Page 6 · Weeks 11–12

Month 3 · Tapering and recovery“Victory in the thin air.”
  • Cardio45 min
  • Strengthlight
  • Hike2 hr · easy
  • Stretch30 min

Last page

MonthWeek of 12 · phaseGoals
MonTueWedThuFriSatSun
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
CSHFCSHFCSHFCSHFCSHFCSHFCSHF
  • C Cardio
  • S Strength
  • H Hike
  • F Flexibility