12-Week Training Plan for Climbing Kilimanjaro (5,895m)

This plan focuses on cardio endurance, strength, altitude preparation, and mental resilience to help you handle long trekking days, steep ascents, and summit night fatigue.

📌 Weekly Training Schedule Overview

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

Goal: Build cardiovascular endurance, strength, and hiking ability.

✅ Hiking & Walking

• 8–12 km (5–7.5 miles) hikes with a 5–10 kg backpack.
• 500–800m elevation gain.
• Focus on steady pacing and hydration.

✅ Strength Training (2x per week)

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

✅ Cardio Training

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

✅ Mental Preparation

• Train in uncomfortable weather (cold, rain, wind).
• Hike in boots and gear you’ll use on Kilimanjaro.

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

Goal: Increase hiking difficulty, elevation gain, and pack weight.

✅ Hiking & Trekking

• 12–18 km (7–11 miles) with a 10 kg pack.
• 800–1,200m elevation gain.
• Practice slow and steady trekking pace (important for summit night).

✅ Strength & Stability (2x per week)

• Step-ups (50 cm box) – 3 sets of 15 reps per leg with a 10 kg pack.
• Deadlifts – 3 sets of 8 reps.
• Farmer’s Carry (15 kg each hand) – 3 sets of 30m.
• Planks & Russian Twists (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.

✅ Acclimatisation & Altitude Prep

• If possible, train at high altitude (3,000m+).
• Use a hypoxic mask or altitude tent (if available).

🏆 Phase 3 (Weeks 9–12): Peak Performance & Summit Readiness

Goal: Simulate summit conditions, 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 on weekends (simulate multi-day trekking fatigue).

✅ Final Strength & Endurance Training

• Stair Climbing (45–60 min with 12–15 kg pack).
• Bulgarian Split Squats – 3 sets of 12 per leg.
• Planks & Hanging Leg Raises – 3 sets of 1 min.

✅ Altitude & Cold Adaptation

• Hike in cold conditions (if possible).
• Practice deep breathing techniques for high altitude.

✅ Mental Resilience

• Simulate summit day: Start a long hike before sunrise with minimal sleep.
• Train in extreme conditions (rain, snow, wind).

📍Final 2 Weeks (Taper & Recovery)

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

💡 Key Training Tips

✔ Train with your boots & backpack early!
✔ Use trekking poles for stair climbs and hikes.
✔ Hydration & nutrition practice – Know what fuels you best.
✔ Recovery matters! – Foam roll, stretch, and prioritise sleep.
✔ Train in extreme conditions (rain, snow, wind, heat).

🚀 Are You Ready for Kilimanjaro?

✅ Can you hike 1,200m+ with a 10–12 kg pack?
✅ Can you handle 8–10 hour hikes back-to-back?
✅ Have you trained in cold, high-wind conditions?
✅ Are you comfortable with long ascents at a slow pace?

If you check all the boxes, you’re ready for Uhuru Peak!

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