12-Week Training Plan for the Annapurna Base Camp (ABC) Trek

This structured 12-week training plan is designed to build endurance, strength, and stamina for tackling long trekking days, steep ascents/descents, and high-altitude challenges on the Annapurna Base Camp trek. Since this trek involves continuous elevation changes and thousands of stone steps, the plan focuses on leg strength, cardiovascular fitness, and mental resilience.

📌 Weekly Training Schedule Overview

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

Goal: Develop cardiovascular endurance, core stability, and leg strength to prepare for long trekking days.

✅ 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 to protect your knees.

✅ 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).
• Break in your boots and test your trekking gear early.

🏔 Phase 2 (Weeks 5–8): Strength, Endurance & Altitude Preparation

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 & balance).

✅ 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 with 8 kg pack.

✅ Technical & Terrain Adaptation

• Practice walking on rocky, uneven terrain.
• Use trekking poles effectively on steep descents.

✅ 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.
• 1,200–1,500m elevation gain.
• Back-to-back long hikes (Saturday & Sunday) – 7+ hours per day.
• Summit a local peak (if possible) to simulate long trekking days.

✅ 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 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.
✔ Practice on mixed terrain (rock, loose scree, stone steps).
✔ Hydration & nutrition practice – Know what fuels you best.
✔ Recovery matters! – Foam roll, stretch, and prioritise sleep.

🚀 Are You Ready for Annapurna 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 steep descents?

If you check all the boxes, you’re ready for one of Nepal’s most beautiful treks!

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