Moderate trek prep (12,000–14,500 ft)
For treks like Har Ki Dun or Kedarkantha. You'll walk 6–8 hours with real elevation gain and thinner air.
Goal: 5 km run in 30 minutes AND 10 km hike with 8 kg pack 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
Aerobic base- Run 3 km × 3
- Squats 4×12
- Core circuit 20 min × 2
Week 2
Strength- Run 4 km × 3
- Lunges + step-ups 4×12
- Weekend hike 8 km
Week 3
Endurance- Run 5 km × 3
- Weighted stairs 20 min
- Hike 12 km with 7 kg pack
Week 4
Peak week- Run 6 km × 2
- Bulgarian split squats 4×10/leg
- Hike 15 km with 8 kg 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.