Easy trek prep (up to 12,000 ft)
Suitable for first-timers. Build a baseline of aerobic fitness so you can walk 5–6 hours a day with a light pack.
Goal: 5 km run/brisk-walk in 35 minutes by week 4.
Cardio
Build steady-state endurance for long trail days.
Strength
Legs and core carry the load — literally.
Consistency
4 sessions/week beats 6 sporadic ones.
Week 1
Base building- Brisk walk 30 min × 3
- Bodyweight squats 3×10
- Stretch 15 min × 2
Week 2
Aerobic increase- Jog/walk 3 km × 3
- Lunges 3×12/leg
- Plank 3×30 sec
Week 3
Distance- Run 4 km × 3
- Step-ups 3×15/leg
- Hike 6–8 km with 5 kg pack
Week 4
Trek simulation- Run 5 km × 2
- Squats 3×15
- Long hike 10 km with pack
Medical disclaimer. These plans are general guidance, not medical advice. Consult a doctor before starting any exercise programme, particularly if you have cardiac, respiratory, or joint conditions. Stop and seek medical attention if you experience chest pain, dizziness, or breathlessness.