Kokoda Training Program
5 Weeks
The one question we are asked the most here at No Roads Expeditions is about how fit you need to be to trek Kokoda,and what sort of training you should be doing in order to prepare for the trek.
No matter if you are doing an 11 Day Australian Led Kokoda or a Fast Kokoda you will want to be as fit as you can, this will make the trek as enjoyable as possible and you will make the most of your adventure.
Now, we think 5 weeks is leaving it too late but if you did have only 5 weeks to prepare, the following program would be suitable.
We have several Personal Trainers who are also guides who can give even more detail about training, in particular core strength and stretching. Please let us know if you would like to know more about these aspects of preparing for Kokoda.
This program assumes you will employ a personal guide. However if you are planning on carrying your own gear, then up the carry weight in your backpack to 12kg – 14kg.
Let’s get training!
If you need a little motivation for why you are about to undertake this training, check out our Kokoda treks here.
Week 1 Kokoda Training Program
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5
Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10%
Wednesday: Weight session. 3 sets of 12 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kgdumbbell held on chest, lunges and step ups holding 6kg dumbbells in each hand) 45 min easy walk in the evening.
Thursday: Cycle (spin bike) 30 mins (heavy gear) / 30 mins of steady
Friday: Day off
Saturday: 60 min walk. (Including hills with a min of 10% gradient for 500 meters and do four times)
Sunday: Day off.
Week 2 Kokoda Training Program
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5
Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10%
Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbell held on chest, lunges and step ups holding 6kg dumbells in each hand) 30 min easy walk in the evening.
Thursday: Cycle (spin bike) 40 mins (heavy gear) / 20 mins of steady
Friday: Day off
Saturday: 60min walk. (Including a hill with a min of 10% gradient for 500 meters and do three times)
Sunday: 3.5 hour trail walk with a backpack (weight approx 6 km)
Week 3 Kokoda Training Program
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5.
Tuesday: Min 40 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 8%
Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kgdumbbell held on chest, lunges and step ups holding 6 kg dumbells in each hand) followed by 45s squat hold against wall
Thursday: Cycle (spin bike) 40 mins (heavy gear) / 20 mins of steady
Friday: Day off
Saturday: 60min walk. Including 3 hills with a min of 10% gradient for 500 meters and do three times
Sunday: 2.5 hour trail walk with a backpack (weight approx 6 kg)
Week 4 Kokoda Training Program
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 4
Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5kph with incline building over the course of the session to 9%
Wednesday: Weight session. 3 sets of 10 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kgdumbell held on chest, lunges and step ups holding 6 kg dumbells in each hand) followed by 45s squat hold against wall holding dumbell
Thursday: Cycle (spin bike) 20 mins (heavy gear) / 40 mins of steady
Friday: Day off
Saturday: 60min walk. 3 hills with a min of 10% gradient for 500 meters and do three times
Sunday: 3 hour trail walk with backpack (weight approx 6 kg)
Week 5 Kokoda Training Program
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5
Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10%
Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbell held on chest, lunges and step ups holding 6kg dumbells in each hand) followed by 1min squat hold against wall. 45 min easy walk in evening.
Thursday: Cycle (spin bike) 20 mins (heavy gear) / 40 mins of steady
Friday: Day off
Saturday: 60min walk. (Including hills with a min of 10% gradient for 500 meters and do four times)
Sunday: Day off.
