Easy

Easy treks: 8-week plan

For: Short days on clear trails, usually one or two days: Triund, Nag Tibba, most Sahyadri forts.
Goal: By week 8: walk briskly for 2 hours with a small bag, and climb 20 minutes of stairs without stopping.

WeekCardio · 3 daysStairs or hills · 1 dayLoaded walk · 1 day
Week1Cardio · 3 daysBrisk walk 20 minStairs or hills · 1 day5 min of stairsLoaded walk · 1 day45 min, 2 kg bag
Week2Cardio · 3 daysBrisk walk 25 minStairs or hills · 1 day8 min of stairsLoaded walk · 1 day1 hour, 3 kg
Week3Cardio · 3 daysBrisk walk 30 minStairs or hills · 1 day10 min of stairsLoaded walk · 1 day1 hour, 3 kg
Week4Cardio · 3 daysBrisk walk 35 minStairs or hills · 1 day12 min of stairsLoaded walk · 1 day1.5 hours, 4 kg
Week5Cardio · 3 daysBrisk walk 40 minStairs or hills · 1 day15 min of stairsLoaded walk · 1 day1.5 hours, 4 kg, with climbs
Week6Cardio · 3 daysBrisk walk 45 minStairs or hills · 1 day15 min of stairs, 3 kg bagLoaded walk · 1 day2 hours, 4 kg
Week7Cardio · 3 daysBrisk walk 45 min, some of it uphillStairs or hills · 1 day20 min of stairs, 4 kgLoaded walk · 1 day2 hours, 5 kg
Week8Cardio · 3 daysBrisk walk 30 min, then rest 2 days before you travelStairs or hills · 1 day10 min of stairs, easyLoaded walk · 1 day1.5 hours, trek weight

How the plan works

Train 5 days a week and rest the other 2. Add strength twice a week: squats, lunges, step-ups, calf raises and planks, 2 sets of 10–12.
Walk slowly for 5–10 minutes before and after every session.
Work hard enough to breathe harder but still talk. If a week feels too hard, repeat it.
The loaded walk matters most: wear your trek shoes and pack your trek bag.

Stop and see a doctor if you feel

Chest pain or tightness, dizziness, unusual breathlessness, a racing or irregular heartbeat, or extreme tiredness. If chest pain lasts more than a few minutes, call 112.

These plans are our rules of thumb, not medical advice. Talk to a doctor first if you have heart or lung disease, diabetes, or are over 65. Read the full fitness guide →

Easy