Train Smart, Trek Strong:

For more than 20 years, we’ve been helping adventurers prepare for life-changing journeys - from first-time trekkers to seasoned explorers. With multi-day treks now one of the most inspiring ways to travel with purpose, we’re excited to share this free 6-month training guide to help you get trail-ready with confidence.

Whether you’re tackling your first charity trek or gearing up for a new challenge in 2026, this guide will give you the structure, strategies, and practical tips you need to succeed - while keeping your health, enjoyment, and safety front of mind.

Updated: November 2025

Months 1-2: Building Your Base

The first two months are about creating a foundation of strength, stamina, and consistency. Focus on walking regularly - aim for 3 to 4 walks per week, with one longer hike on the weekend.

Start with comfortable distances (5–8 km) and gradually increase your long weekend walk to around 12–14 km. Keep the pace steady and conversational - this is about time on your feet, not speed.

Add in cross-training like cycling, swimming, or Pilates once a week to build aerobic fitness and mobility. A basic strength routine (think squats, lunges, planks, and step-ups) two days a week will help protect your knees, hips, and ankles.

💡 Trek Tips:

• Start wearing in your hiking boots early. Begin with short walks, increasing distance gradually to avoid blisters.

• Experiment with trekking socks — merino or technical blends are best for comfort and blister prevention.

• Use walking poles occasionally to get comfortable with your technique and rhythm. They’ll become your best friends on long descents or climbs.

• Walk with your daypack (lightly loaded) to start getting used to carrying weight.

Nutrition focus:
Eat balanced, whole-food meals - lean protein, complex carbs, and plenty of colourful vegetables. Hydrate well and start carrying water on every walk to build good habits.

Months 3-4: Build Endurance And Terrain Strength

With your foundation in place, it’s time to make things more challenging. Start hiking on uneven terrain - trails, hills, or bush tracks - to mimic real conditions.

Your weekly long walk should now reach 16–20 km, and you can start carrying your daypack with light weight to get used to it. If your trek involves altitude or long climbs, include stair or hill sessions once a week.

Continue with two strength sessions, focusing on single-leg stability and core control. Try back-to-back walking days (e.g., a long hike on Saturday followed by a shorter one on Sunday) to simulate multi-day fatigue.

💡 Trek Tips:

• Train in all weather conditions - rain, wind, heat — so nothing surprises you on the trail.

• Learn to adjust layers and manage temperature: practice hiking in what you plan to wear.

• Fine-tune your pack setup: adjust straps, hip belt, and load distribution to avoid shoulder or back pain.

• Try gentle downhills to strengthen stabilising muscles and prevent knee soreness.

Nutrition focus:  Practice trail nutrition. Eat a light meal before your walk and bring snacks such as fruit, trail mix, or nut bars. Replenish afterward with protein and carbs to speed up recovery.