Kilimanjaro training preparation — hiker on a trail building endurance
Preparation

Training Guide

Kilimanjaro is a non-technical hike, but you are trekking at extreme altitude for multiple days. Cardiovascular endurance and leg strength are paramount.

1

Cardio Base (12-8 Weeks Out)

Focus on building raw cardiovascular endurance.

  • Running, cycling, or swimming 3-4 times a week for 45-60 minutes.
  • Maintain a moderate, conversational heart rate.
2

Hill Training (8-4 Weeks Out)

Simulate the mountain terrain by adding elevation.

  • Find the longest, steepest local hills or hit the stair-master.
  • Begin carrying a daypack with 5kg-8kg (10-15 lbs) of weight.
  • Do at least one long hike (4+ hours) per week.
3

The Taper (Last 3 Weeks)

Rest and recovery are just as important as the training.

  • Week 3: Reduce training volume by 25%.
  • Week 2: Reduce volume by 50%. Focus on stretching.
  • Week 1: Active rest. Light walking only. Arrive fresh.

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