Moderate

Moderate treks: 8-week plan

For: Longer days with steady climbs, often several days in a row: Kedarkantha, Hampta Pass, Valley of Flowers.
Goal: By week 8: jog 5 km, climb 30–40 minutes of stairs with 8 kg, and walk 4–5 hours with 8–10 kg.

WeekCardio · 3 daysStairs or hills · 1 dayLoaded walk · 1 day
Week1Cardio · 3 daysBrisk walk 30 minStairs or hills · 1 day10 min of stairsLoaded walk · 1 day1 hour, 4 kg bag
Week2Cardio · 3 daysBrisk walk 40 minStairs or hills · 1 day15 min of stairsLoaded walk · 1 day1.5 hours, 4 kg
Week3Cardio · 3 daysWalk–jog 30 minStairs or hills · 1 day20 min of stairsLoaded walk · 1 day2 hours, 5 kg
Week4Cardio · 3 daysJog 2–3 kmStairs or hills · 1 day20 min of stairs, 5 kg bagLoaded walk · 1 day2 hours, 6 kg, with climbs
Week5Cardio · 3 daysJog 3–4 kmStairs or hills · 1 day25 min of stairs, 6 kgLoaded walk · 1 day3 hours, 7 kg
Week6Cardio · 3 daysJog 4–5 kmStairs or hills · 1 day30 min of stairs, 7 kgLoaded walk · 1 day3–4 hours, 8 kg
Week7Cardio · 3 daysJog 5 km, work on your timeStairs or hills · 1 day30–40 min of stairs, 8 kgLoaded walk · 1 day4–5 hours, 8–10 kg
Week8Cardio · 3 daysJog 5 km, then rest 2 days before you travelStairs or hills · 1 day20 min of stairs, easyLoaded walk · 1 day3 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 →

Moderate