12-Week Training Plan for Everest Base Camp (EBC) Trek

This structured 12-week training plan will help you build endurance, strength, and altitude readiness to successfully complete the Everest Base Camp trek. The focus is on cardiovascular fitness, hiking endurance, strength training, and mental toughness.

📌 Weekly Training Schedule Overview

🏋️‍♂️ Phase 1 (Weeks 1–4): Base Fitness & Endurance

Goal: Build a strong endurance base, core stability, and pack-carrying strength.

✅ Hiking & Trekking

• 8–12 km (5–7.5 miles) hikes with a 5–10 kg backpack.
• 500–800m elevation gain.
• 3–4 hours duration.
• Use trekking poles for knee protection.

✅ Strength Training (2x per week)

• Squats – 3 sets of 12 reps.
• Lunges – 3 sets of 10 reps per leg.
• Step-ups (40 cm box) with a weighted pack – 3 sets of 12 reps per leg.
• Planks – 3 x 1 min (for core strength).

✅ Cardio Training

• 45–60 min runs or cycling/swimming at moderate intensity.
• Stair climbing (30 min with a 5 kg pack).

✅ Mental Preparation

• Train in uncomfortable weather (rain, cold, wind).
• Wear your boots and gear early to break them in.

🏔 Phase 2 (Weeks 5–8): Strength & Endurance Boost

Goal: Increase hiking difficulty, elevation gain, and multi-day trek preparation.

✅ Hiking & Trekking

• 12–18 km (7–11 miles) with a 10–12 kg pack.
• 800–1,200m elevation gain.
• 5–7 hours duration.
• Back-to-back hikes on weekends (Saturday & Sunday).

✅ Strength & Stability (2x per week)

• Step-ups (50 cm box) with a 12 kg pack – 3 sets of 15 reps per leg.
• Deadlifts – 3 sets of 8 reps (for lower back strength).
• Farmer’s Carry (15 kg per hand) – 3 sets of 30m (for grip & backpack strength).
• Planks & Hanging Leg Raises (for core & stability).

✅ Cardio & Endurance

• 60 min continuous run, cycling, or swimming.
• Interval running (5x 3 min fast, 3 min slow).
• Rowing or stair climbing for 40 min.

✅ Acclimatisation & Altitude Prep

• If possible, train at high altitude (above 3,000m).
• Use an altitude tent or hypoxic mask for simulation.
• Increase exposure to cold weather & strong winds.

🏆 Phase 3 (Weeks 9–12): Peak Performance & Trek Simulation

Goal: Simulate multi-day trekking, maximise endurance, and finalise preparations.

✅ Hiking (Most Important)

• 15–20 km (9–12 miles) with a 12–15 kg pack.
• 1,200m+ elevation gain.
• Back-to-back long hikes (Saturday & Sunday) – 6–8 hours per day.
• Practice with trekking poles and full gear.

✅ Final Strength & Endurance Training

• Stair Climbing (45–60 min with 12 kg pack).
• Bulgarian Split Squats – 3 sets of 12 per leg.
• Planks & Hanging Leg Raises – 3 sets of 1 min.

✅ Mental Training & Simulation

• Practice early morning hikes (start at 4 AM) to simulate Kala Patthar summit day.
• Train in cold conditions (if possible).
• Simulate long trekking days with full gear and a loaded backpack.

✅ Recovery & Injury Prevention

• Cold showers & ice baths to prepare for extreme temperatures.
• Stretching & foam rolling to prevent muscle tightness.

📍Final 2 Weeks (Taper & Recovery)

🔹 Reduce heavy training (Taper).
🔹 Focus on mobility, stretching, and rest.
🔹 Test your full gear & pack during a light hike.
🔹 Hydration & nutrition strategy practice.

💡 Key Training Tips

✔ Train with your boots & backpack early.
✔ Use trekking poles to protect knees on long descents.
✔ Train slow, steady breathing at altitude.
✔ Hydration & nutrition practice – Know what fuels you best.
✔ Recovery matters! – Foam roll, stretch, and prioritise sleep.

🚀 Are You Ready for Everest Base Camp?

✅ Can you hike 1,200m+ with a 12–15 kg pack?
✅ Can you handle 8-hour hikes back-to-back?
✅ Have you trained in cold, high-altitude conditions?
✅ Are you comfortable with long trekking days and altitude adaptation?

If you check all the boxes, you’re ready for the Everest Base Camp adventure! 🚀🏔

Would you like customised adjustments based on your fitness level? Let me know!