Trek Training Schedule for Moderate Level Treks

"Wanderers India"


From steep ascends & descends, climbing over the stones & boulders, trekking on wet, slippery & slushy forest trails, getting into knee deep powdered snow, we could encounter some or all of these challenges during any moderate/intermediate level treks.

Having good strength and endurance would make our trekking experience fun and thrilling. Other than the regular physical activites running, gyming, sports, we recommend you refer to the below shared weekly routine. This has been designed to focus on increasing strength, stamina and endurance.

Week 1
Days Routine
Monday 3 - 3.5kms jogging/running + 15 x 3 sets of squats + 50 x 4 sets of skipping
Tuesday Basic stretching and rest
Wednesday 4kms jogging/running + 30 x 4 jumping jacks + 20 x 4 mountain climber + 15 x 3 sets squats
Thursday 6kms jogging at a steady pace + 15 x 4 mountain climber + 30 x 4 jumping jacks
Friday Basic stretching and rest
Saturday 3 - 3.5kms jogging/running + 15 x 3 sets of squats + 50 x 4 sets of skipping
Sunday Rest


By end of the Week 1 you would complete – 17kms jogging/ running + 45 squats + 400 skips +  140 mountain climbers + 240 jumping jacks. It is important to have a healthy diet along this routine. The focus should be to have a balanced diet in order to practice this schedule.

Week 2
Days Routine
Monday 6kms jogging/ running
Tuesday Basic stretching + 30 x 4 jumping jacks + 10 burpees
Wednesday 4kms running at a steady pace
Thursday 3kms jogging + 10 burpees
Friday Basic stretches and Rest
Saturday 7kms jogging/ running
Sunday Rest


After Week 2 you would have done – 20kms jogging/running + 20 burpees. We focus only on cardio and lower body strength in the second week.

Week 3
Days Routine
Monday 3.5 - 4kms jogging/ running + 10 x 3 sets of burpees + 50 x 4 sets of skipping
Tuesday Basic stretching and rest
Wednesday 4kms jogging + 25 x 4 jumping jacks + 15 x 2 mountain climbers + 10 x 3 sets squats
Thursday 6kms jogging at a steady pace
Friday Basic stretching + 10 x3 Lunges + 10 x 3 burpees
Saturday 3kms jogging + 10 x 3 sets of squats + 50 x 4 sets of skipping + 10 x 3 Lunges + 1km walk
Sunday Rest


By the end of Week 3 you would have completed – 17kms jogging/ running + 60 burpees + 400 skips + 100 jumping jacks + 30 mountain climbers + 60 squats + 60 lunges. This is a vigorous routine that would require healthy and nutritious meals. By the end of this week, if done successfully, you will see a huge development in terms of strength and endurance.

Week 4
Days Routine
Monday 5kms jogging/running +50 x 4 sets of skipping + 10 x 3 burpees + 10 x 3 mountain climbers
Tuesday 25 x 4 jumping jacks + 10 x 3 lunges + 10 x 3 squats + 2kms jogging
Wednesday 5kms jogging + 10 x 2 burpees + 10 x 2 lunges + 50 x 4 sets of skipping
Thursday Rest
Friday 3kms jogging/ running + 25 x 4 jumping jacks + 15 x 4 mountain climbers + 10 x 3 squats
Saturday 8kms jogging/ running + Basic stretching
Sunday Rest


By the end of Week 4 schedule – 23kms jogging/ running + 400 skips + 50 burpees + 90 mountain climbers + 200 jumping jacks + 50 lunges + 60 squats. This workout in the fourth week and 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 a healhy diet. For better knowledge, it is good to consult a dietician to understand the daily intake of proteins, carbohydrates and fats.

For beginner level treks and difficult level treks, the same routine with less 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 Difficult 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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