Training Plan for Kilimanjaro | Skyhook

Training Plan for Kilimanjaro

16-Week & 8-Week Training Plans

Kilimanjaro is hard!

But for most people it is very achievable, as long as you come with a good level of fitness and a healthy dose of determination.

The following 16-week plan, and advice, is designed to help you get into shape ahead of your trip.

The 8-Week Alternative

Don’t have 16 weeks left? For an 8-week intensive plan, try doing weeks 2-7, and then jump to week 16 to recover before your trip.

Eat well, sleep and personalise

Before we start – don’t forget this! Eat well and try to get at least 7+ hours sleep!

You should also stop at the first signs of injury, take extra rest days and speak to your doctor if appropriate.

The 16-Week Training Plan

Weeks 1-4: Warming Up

Each week you’ll exercise 2-3 days/week (e.g. Monday, Wednesday, Friday) as follows:

Swipe on mobile to see the full table.

  Monday Wednesday Friday
Week 1 30 minutes sport* Optional 30 minutes sport 30 minutes sport
Week 2 30 minutes sport Optional 30 minutes sport 30 minutes sport
Week 3 30 minutes sport Optional 30 minutes sport 30 minutes sport
Week 4 30 minutes sport Optional 30 minutes sport 30 minutes sport

*Sport includes anything with moderate intensity (football, jogging, rock climbing – whatever you like). If you choose to hike instead, make it 2 hours rather than 30 minutes. 

For the first 4 weeks, we’re just trying to get used to the volume of exercise and any movement is good really. If you’re jogging, don’t worry too much about pace for now.

Weeks 5-12: Endurance

You’re still exercising three times a week, but now we’re starting to focus more on longer distances. 

  Monday Wednesday Friday Weekend
Week 5 30 minutes sport 45 minutes jogging/cycling   Day hike (e.g. 6h)
Week 6 30 minutes sport 1 hour jogging/cycling 30 minutes sport  
Week 7 30 minutes sport 45 minutes jogging/cycling   Day hike (e.g. 6h) with a 5kg rucksack
Week 8 30 minutes sport 1 hour jogging/cycling 30 minutes sport  
Week 9 30 minutes sport 45 minutes jogging/cycling   Day hike (e.g. 6h) with a 5kg rucksack
Week 10 30 minutes sport 1 hour jogging/cycling 30 minutes sport  
Week 11 30 minutes sport 1 hour jogging/cycling 30 minutes sport  
Week 12       2-day hike (e.g. 6h) with a 5kg rucksack

Weeks 13-16: Final Preparation & Slowdown 

In the last few weeks you can taper off and make sure you're fully recovered ahead of a long flight and the trek itself.

 

  Monday Wednesday Friday Weekend
Week 13 30 minutes sport 1 hourjogging/cycling   Day hike (e.g. 6h) with a 5kg rucksack
Week 14 30 minutes sport 1 hour jogging/cycling 30 minutes sport  
Week 15 30 minutes sport   30 minutes sport  
Week 16 30 minutes light jogging   20 minutes light jogging