Your 12 week trek training program

EXPEDITION

 

A trekking holiday is more than just another trip to tick off your list. It’s also a fantastic goal to work towards, and the perfect way to get that fitness routine going. Whilst you need to be fit, you don’t need to be ‘Bear Grills-fit’. You won’t be dropped off in the middle of no-where and made to walk endlessly until you find your way home! If you can walk a course with some hills for four hours at sea level (it doesn’t matter how fast or slow), you’ll be fine to make it up some of our easier climbs. With our trek training program, you’ll be up that mountain in just 12 weeks!

It’s important to remember that there is no such thing as a training plan to suit everybody but we are going to start with some basic training concepts which you can integrate into your current routine and modify to your preferences. Everyone has different walking and fitness abilities. Walking may be something most people do everyday however we strongly recommend you train for your trek.

Meo Adventures’ founder, Andy, who is an Exercise Physiologist and Personal Trainer, suggests starting with just 30 minutes of walking three times a week. Each week, build on another 15-20 minutes until you’re managing three walks, an hour each. Once you’re coping with these three walks, slowly build one of them up by 20 mins each week (your weekend walk is ideal for this but fit it in wherever you can).

Building your long walk each week would look something like this:

  • Week 1 – 1 hour
  • Week 2 – 1hr 20mins
  • Week 3 – 1hr 40mins
  • Week 4 – 2hrs
  • Week 5 – 2hrs 20mins
  • Week 6 – 2hrs 40mins
  • Week 7 – 3hrs
  • Week 8 – 3hrs 20mins
  • Week 9 – 3hrs 40mins
  • Week 10 – 4hrs. Hooray!
  • Weeks 11 & 12 – 4hrs (just for a little extra practice)
    **Keep up the 4 hour walks on the weekend plus your two one-hour walks during the week until you leave.

It’s also a good idea to make one of the sessions during the week include some stairs, steep hills or even a session on the stair climber or treadmill on an incline at the gym to build up some leg strength. Exercises such as lunges and squats are also useful to include if you can, but please ask for help from someone with a qualification if you are unsure how to do these correctly.

Build up your long walks

Please note: If you are feeling tired or injured you should NOT push ahead with the training programme. Rest is the most important training you can do and overtraining can lead to serious injuries. If you miss a few days training you will easily be able to pick up the training plan again with no negative benefits.

Most importantly, use your training as a chance to get used to and test your gear. Follow our top tips for preparing for your trip:

  1. Make sure you walk in the boots, socks and pants you plan on wearing on your trek.
  2. Carry a small backpack so you get used to having this on your back.
  3. Test your nutrition and hydration plan during the training walks.
  4. You will be provided with meals and snacks along with regular stops for food and drink, but it’s best to take some extra snacks with you that you have used in your training so you have something familiar with you.
  5. Carry a bladder with water and/or electrolytes. This is the easiest way to keep up your fluids whilst walking. Drinking plenty of fluid is especially important at altitude. Electrolyte tablets like High 5 Zero, Hydralyte, Gastrolyte or GU Hydration Drink Tabs are perfect to take with you as they are small, lightweight and help your body absorb more of the fluid you drink.

Our Top 5 Tips

Finally, if you need help with a nutrition plan, please feel free to get in touch with Zoe (zoe@meoadventures.com.au) who is also a dietitian and can chat through a plan with you. You can also check out Zoe’s blog on fluids on the Wiggle blog for more info on nutrition at altitude.

In fact, if you’ve got any questions about this plan or need help determining which trek holiday might be the best for you, give us a yell. Otherwise, good luck!!! We’ll see you at the top 🙂