Trek Training Schedule For Difficult Treks

"Wanderers India"


Be it steep ascends & descends, negotiating through slippery stones & boulders, trekking over wet, slippery & slushy forest trails, getting into knee deep fresh snow/walking over rock hard solid ice, we could encounter some or all of these challenges during any difficult level treks.

Having better strength and endurance would make the entire trek experience fun-filled and thrilling. Other than the regular physical schedules as running, gyming, sport activities, we recommend you refer to the below mentioned weekly routine. This has been designed to focus on increasing strength, stamina and endurance.

Week 1
Days Routine
Monday 4 - 4.5kms jogging/running + 15 x 3 sets of squats + 15 x 3 burpees 50 x 4 sets of skipping
Tuesday Basic stretching and rest
Wednesday 6kms jogging/running + 30 x 4 jumping jacks + 20 x 4 mountain climber + 15 x 3 sets squats + 15 x 4 lunges
Thursday 7kms jogging at a steady pace + 15 x 4 mountain climber + 30 x 4 jumping jacks + 15 x 3 burpees
Friday Basic stretching and rest
Saturday 4 - 4.5kms jogging/running + 15 x 3 sets of squats + 50 x 4 sets of skipping + 15 x 4 lunges
Sunday Rest


By end of the Week 1 you would completed – 22kms jogging/ running + 135 squats + 400 skips +  140 mountain climbers + 240 jumping jacks + 120 lunges. Goes without saying, without a balanced diet, the results will not be effective enough. A nutricious protien rich diet is very important.

Week 2
Days Routine
Monday 7kms jogging/running + 10 x 3 burpees
Tuesday Basic stretching + 25 x 4 jumping jacks + 15 x 4 mountain climbers
Wednesday 4kms running at a steady pace + 10 x 3 squats + basic stretching
Thursday 3kms jogging + 10 x 3 burpees + 10 x 3 lunges
Friday Basic stretches and Rest
Saturday 10kms jogging/running
Sunday Rest


After Week 2 you would have done – 24kms jogging/running + 60 burpees + 100 jumping jacks + 60 mountain climbers + 30 squats + 30 lunges . We focus on cardio and lower body strength training in this week.

Week 3
Days Routine
Monday 5kms jogging/running + 15 x 3 sets of burpees + 15 x 3 mountain climbers 50 x 4 sets of skipping
Tuesday Basic stretching and rest
Wednesday 4kms jogging + 25 x 4 jumping jacks + 15 x 3 mountain climbers + 15 x 3 sets squats
Thursday 10kms jogging at a steady pace
Friday Basic stretching + 10 x 3 Lunges + 15 x 3 burpees
Saturday 6kms jogging + 15 x 3 sets of squats + 50 x 4 sets of skipping + 10 x 3 Lunges + 2km walk/ jog
Sunday Rest


By the end of Week 3 you would have completed – 27kms walking/ jogging/ running + 90 burpees + 400 skips + 100 jumping jacks + 90 mountain climbers + 90 squats + 60 lunges. This is an effectiveroutine and shows better results with a healthy diet.

Week 4
Days Routine
Monday 7kms jogging/running +50 x 4 sets of skipping + 15 x 3 burpees + 15 x 3 mountain climbers
Tuesday 4kms jogging/running + 25 x 4 jumping jacks + 15 x 3 lunges + 15 x 3 squats
Wednesday 6kms jogging + 15 x 3 burpees + 15 x 3 lunges + 50 x 4 sets of skipping
Thursday Rest
Friday 8kms jogging/running + 25 x 4 jumping jacks + 15 x 4 mountain climbers + 15 x 3 squats
Saturday 6kms jogging/running + Basic stretching
Sunday Rest


By the end of Week 4 schedule you would have done – 31kms jogging/ running + 400 skips + 90 burpees + 90 mountain climbers + 200 jumping jacks + 90 lunges + 90 squats. This workout in the fourth week balances cardio and strength training.

It is important to have a healthy and nutritious diet along with any training schedule. One can never achieve their fitness goals without following healthy diet. For better knowledge, it is good to consult a dietician to understand the daily intake of proteins, carbohydrates and fats required. Following a healthy and nutritious diet is a must to be able to follow this kind of a vigorous regime.

For beginner level treks and moderate level treks, the same routine with less/more intensity will work. Click on the below links to know more about beginner level treks and moderate level treks.

Training Schedule for Beginner Treks - Click here
Training Schedule for Moderate Treks - Click here

How to do squats - https://www.youtube.com/watch?v=aclHkVaku9U
How to do mountain climbing - https://www.youtube.com/watch?v=lvaQcFaxL00
How to do burpees - https://www.youtube.com/watch?v=G2hv_NYhM-A

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