Fitness Preparation
Trekking the Kokoda Track is not a walk in the park! It is an amazing challenging experience, and the amount of training and preparation you do beforehand can determine the amount of enjoyment you have on the track. We recommend that you put in at least 3 months training before you trek. If you are in good physical fitness, your preparation time may be less.
These guidelines are for those carrying your pack along the trail, however, if you have a personal porter, then your training should be with at least 8kg. This equates to the water you carry, as well as daily personal gear, eg. camera, sunscreen, lunches etc.
It is important to work to build your fitness and intentionally work to build your strength. You may say, "well we don't have hills or mountain where I live", Push Bike riding, Climbing Steps, or Gym work out can suffice.
Kokoda Trail - Three Month Exercise Plan
FYI: The Day Counter numbers are so that you can mark the days off as you go.
Month 1
Week 1
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Week 2
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Days: 1-6 (each day)
Walk for 30 minutes at a medium to fast pace, on flat ground.
10 Push ups & 20 Sit ups
Day 7: Rest
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1
2
3
4
5
6
7
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Days: 8-13
Walk for 45 minutes at a medium pace, on flat to hilly ground, carrying 3kg
15 Push Ups & 25 sit ups
Day 14: - Rest
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1
2
3
4
5
6
7
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Week 3
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Day Counter |
Week 4
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Day Counter |
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Days: 15 - 20
Walk for 45 minutes at a faster pace, on ;hilly ground increasing weight to 5kg.
15 Push ups &25 Sit ups.
Day: 21- Rest
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1
2
3
4
5
6
7
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Days: 22 -30
Walk for 60 minutes at a medium to fast pace increasing intensity, on Hilly ground carrying 5kg
20 Push up 30 sit ups.
Day: 31 - Rest
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1
2
3
4
5
6
7
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Month 2
Week 1
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Day Counter |
Week 2
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Day Counter |
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Days: 1 - 6 (each day)
Walk for 60 minutes at a faster pace, on hilly ground, increasing weight to 7kg.
20 Push ups & 30 Sit ups
Day: 7 - Rest
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1
2
3
4
5
6
7
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Days: 8-13
Walk for 45 minutes at a medium pace, on flat to hilly ground, carrying 3kg
15 Push ups & 25 sit ups
Day 14: - Rest
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1
2
3
4
5
6
7
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Week 3
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Day Counter |
Week 4
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Day Counter |
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Days: 15 - 20
Walk for 90 minutes at a faster pace on hilly ground increasing weight to 9kg.
25 Push ups & 30 Sit ups.
Day: 21 - Rest
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1
2
3
4
5
6
7
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Days: 22 -30
Walk for 120 minutes at a medium to pace, on Hilly ground increasing weight to 11kg
30 Push up 35 sit ups
Day: 31 - Rest
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1
2
3
4
5
6
7
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Month 3
Week 1
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Day Counter |
Week 2
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Day Counter |
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Days: 1 - 6 (each day)
Walk for 120 minutes at a medium pace, gradually increasing intensity on hills, increasing weight to 13 kg.
30 Push ups & 35 Sit ups
Day: 7 - Rest
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1
2
3
4
5
6
7
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Days: 8 - 13
Walk for 120 minutes at a medium pace on hills, increasing weight to 15kg
35 Push ups & 40 Sit ups
Day: 14 - Rest
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1
2
3
4
5
6
7
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Week 3
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Day Counter |
Week 4
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Day Counter |
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Days: 15 - 20
Walk for 120 minutes at a medium pace on hills, increasing weight to 17kg.
35 Push ups & 40 Sit ups.
Day: 21 - Rest
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1
2
3
4
5
6
7
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Days: 22 -30
Walk for 120 minutes at a medium pace, increasing intensity on Hills, carrying 17kg
35 Push up 40 sit ups
Day: 31 - Rest
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1
2
3
4
5
6
7
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