Trekking in Nepal
Training for a Nepal trek: a simple 12-week plan
You do not need to be an athlete to trek in Nepal. You need legs that are used to long days, knees that are used to going down, and the patience to walk slowly. This is the plan I suggest to my guests before a high trek. For an easy trek, eight weeks are enough: start at week 5.
- Plan
- 12 weeks, or 8 for an easy trek
- Checked
- Nov 2026
- Written by
- Rujan Neupane, trained guide
The plan
- Weeks 1–4: the base
- Walk three times a week for 45 to 90 minutes, at a pace where you can still talk. At the weekend, one longer walk of 3 to 4 hours. Take the stairs every day.
- Weeks 5–8: hills and a pack
- Weekend walks of 4 to 6 hours with 6 to 8 kg in your daypack, climbing 500 to 800 m. Twice a week, 20 minutes of strength: squats, lunges, step-ups and calf raises. Start walking two days in a row.
- Weeks 9–11: two long days
- Two days in a row of 5 to 7 hours with 800 to 1,000 m of climbing, in the boots you will wear. Practise long descents with trekking poles. If you have no hills, use a stair machine or a tall building.
- Week 12: rest
- Short, easy walks only. Arrive in Nepal rested, not tired.
What training cannot do
No training at sea level prepares your body for thin air. Fitness helps you enjoy the days, but altitude affects fit people too. What protects you is a slow climb and rest days, and every trek I guide is planned that way. Altitude sickness, honestly.
If you have a health condition or have not exercised for a long time, see your doctor before you start.
Small things that help on the trail
- Wear your boots in during training, never new on the first day.
- Train with the daypack you will carry, packed as on the trail. What to pack.
- Learn to walk slowly uphill: small steps, steady breath. It is the most useful skill in the Himalaya.
- Drink more than you feel you need, on training days and on the trek.
Questions people ask me
How fit do I need to be for Everest Base Camp?
Fit enough to walk 6 to 7 hours on two days in a row with a light pack. Follow all 12 weeks of the plan.
Can I trek in Nepal if I am not very fit?
Yes, on a shorter, lower walk, and with eight weeks of regular walking first. Easy treks in Nepal.
Does running help?
It helps your heart and lungs, but walking uphill with a pack, and downhill, trains the muscles you will really use.
From people I walked with
The walk around Kathmandu was very informative and interesting. Rujan did a great job showing us the highlights. The outdoor crematorium in particular really stuck with me, probably because it was so foreign to us. On our way to our homestay we did a hike where we got to enjoy the beautiful mountain scenery. It…
Best three weeks on my trails
Not sure which trek suits you? Tell me your dates and what you hope for, and I will say honestly.
My next free weeks from 12 Nov The calendar
