Training for Kilimanjaro: a 12-week plan
You do not need to be an athlete to climb Kilimanjaro. You need to be able to walk for six to eight hours, on consecutive days, on uneven ground. That is what this plan trains.
What you are training for
Most days on Kilimanjaro involve four to seven hours of slow walking with a light daypack. Summit night is longer, typically twelve to fifteen hours including the descent. The pace is slow, but the days add up.
Fitness does not prevent altitude sickness. It does mean that when the altitude makes everything harder, you have more in reserve.
The plan at a glance
- Weeks 1–4
- build a base
- Weeks 5–8
- add hills and weight
- Weeks 9–11
- back-to-back long days
- Week 12
- taper
- Key session
- the weekly long walk
Weeks 1 to 4: base
- Three walks or easy runs of 45 to 60 minutes during the week.
- One long walk at the weekend, building from two to four hours.
- Two short strength sessions: squats, lunges, step-ups and core.
- Start wearing the boots you will climb in.
Weeks 5 to 8: hills and weight
- Keep the three weekday sessions and add hills, stairs or an inclined treadmill to at least one.
- Weekend long walk of four to six hours, on hills where possible, with a daypack of 5 to 7 kg.
- Continue strength work, adding step-downs to prepare your knees for descending.
Weeks 9 to 11: back-to-back days
- Two long walks on consecutive days each weekend, five to seven hours on the first and three to five on the second.
- One of these weekends, walk for six hours or more with your full daypack and every layer you plan to wear.
- Keep weekday sessions steady rather than harder.
Week 12: taper
- Two or three easy walks of an hour.
- No new equipment, no hard sessions.
- Sleep well and arrive rested.
What to avoid
- Training only on flat ground.
- Leaving new boots until the last month.
- Running yourself into an injury in the final weeks.
Questions we get asked
I only have six weeks. Is it too late?
No. Start with the long weekend walk and build it quickly, and choose a longer route to give yourself more days on the mountain.
Do I need to go to the gym?
No. Walking up hills is the best training. Strength work helps your knees and posture but is not essential.
Should I use a hypoxic tent or altitude mask?
Some climbers do. The evidence is mixed. A longer route does more for most people.
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