Kilimanjaro Kit List
Follow this link to explore our upcoming Kilimanjaro Expeditions.
Why is it important to train for Kilimanjaro?
The summit of Kilimanjaro is more than 19,000 feet above sea level and is often known as one of the world’s most underestimated mountains. Our trek will require both physical and mental toughness. Training for this expedition is highly recommended in order to increase your chances of summit success and maximise your enjoyment of our journey. You will need:
- Good overall aerobic activity.
- Strong core muscles for carrying a small pack.
- Good balance and flexibility.
- A strong upper and lower body.
The training plan below can be followed exactly or adapted to fit into your own training regimen or weekly timetable. You may also choose to start partway into the program should you feel your current fitness is higher than the initial weeks. Do be sure to build your fitness gradually though. Taking shortcuts and aiming to fast track your training can increase the risk of injury. The program is also intended to give a sense of where your fitness levels will need to be upon departure for the expedition. We can’t stress this enough – the fitter you are, the better! Use the expedition as a training motivator.
We do advise that you consult your doctor before embarking on this training journey.
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Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Week 1 |
2 mile walk or jog |
Rest |
3 mile jog or walk |
20-minute circuit session |
15 minutes stretching and flexibility |
5 mile walk |
Rest |
|
Week 2 |
3 mile walk or jog |
Rest |
3 mile jog or walk |
20-minute circuit session |
15 minutes stretching and flexibility |
5 mile walk |
Rest |
|
Week 3 |
3 mile walk or jog |
Rest |
3 mile jog or walk |
20-minute circuit session |
15 minutes stretching and flexibility |
6 mile walk |
Rest |
|
Week 4 |
4 mile walk or jog |
15 minute High Intensity Interval Training (HIIT) |
Timed 1.5 mile jog |
30-minute circuit session |
20 minutes stretching and flexibility |
8 mile hill walk |
Rest |
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Week 5 |
4 mile walk or jog |
15 minute HIIT training |
3 mile jog or walk |
30-minute circuit session |
20 minutes stretching and flexibility |
8 mile hill walk |
Rest |
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Week 6 |
4 mile walk or jog |
15 minute HIIT training |
3 mile jog or walk |
30-minute circuit session |
20minutes stretching and flexibility |
Hill walk 5kg rucksack 10 miles |
Rest |
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Week 7 |
5 mile walk or jog |
15 minute HIIT training |
3 mile jog or walk |
40-minute circuit session |
20 minutes stretching and flexibility |
Hill walk 5kg rucksack 10 miles |
Rest |
|
Week 8 |
5 mile walk or jog |
15 minute HIIT training |
Timed 1. 5 mile jog |
40-minute circuit session |
25 minutes stretching and flexibility |
Hill walk 10kg rucksack 10 miles |
Rest |
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Week 9 |
5 mile walk or jog |
20 minute HIIT training |
3 mile jog or walk |
40-minute circuit session |
25 minutes stretching and flexibility |
Hill walk 12kg rucksack 10 miles |
Rest |
|
Week 10 |
6 mile walk or jog |
20 minute HIIT training |
3 mile jog or walk |
45-minute circuit session |
25 minutes stretching and flexibility |
Hill walk 12kg rucksack 12 miles |
Rest |
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Week 11 |
6 mile walk or jog |
20 minute HIIT training |
Timed 1.5 mile jog |
45-minute circuit session |
25 minutes stretching and flexibility |
Hill walk 12kg rucksack 15 miles |
Rest |
|
Week 12 |
6 mile walk or jog |
Easy 3 mile walk |
Rest |
20 minute circuit session |
Easy 3 mile walk |
Rest |
Kilimanjaro |
A Guide to the Training Plan:
Running: A highly effective cardiovascular exercise. Always stretch off and warm up thoroughly before each session. Jogging should be at a pace at which it is just about possible to maintain a conversation with a partner provided sentences are kept very short. It is also possible to substitute with cycling or swimming.
Timed run: Try to find a 1.5 mile route that has a little rise and fall but no big hills. Warm up thoroughly and aim for the best time you’re capable of. Record your time. Reduced times as your training course progresses are a reassuring proof of increased cardiovascular strength.
Circuits: Circuit training is a form of body conditioning that involves endurance training, resistance training, and exercises performed in a circuit. It targets strength building and muscular endurance. An exercise “circuit” is one completion of all set exercises in the program. When one circuit is completed, one begins the first exercise again for the next circuit. Exercises could include press ups, sit ups, squats, lunges, burpees, pull ups and shuttle runs etc.
High Intensity Interval Training: Shorter and more intense than circuit training, high-intensity interval training is a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. You may use similar exercises than those used in circuit training, but exercises should be more explosive and rest periods should be shorter.
Hillwalking: This is an essential aspect of your preparation for Kilimanjaro. Navigation skills are not important, rather ensure that you are on ground familiar to you and aim to keep moving at a good pace with only short occasional breaks. Take plenty of water with you along with snacks. You’ll be carrying more weight than when you’re on Kilimanjaro and so will be simulating the exaggerated sense of fatigue experienced at high altitude.
Follow this link to explore our upcoming Kilimanjaro Expeditions.
