Five Week Kokoda Training Program
The one question we are asked the most here at No Roads Expeditions is about how fit you need to be to trek Kokoda, and what sort of training you should be doing in order to prepare for the trek.
No matter if you are doing an 11 Day Australian Led Kokoda or a Fast Kokoda you will want to be as fit as you can, this will make the trek as enjoyable as possible and you will make the most of your adventure.
Here is a five-week plan that will help you get on the right track with your Kokoda Training
Week 1:
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5
Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10%
Wednesday: Weight session. 3 sets of 12 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbbell held on chest, lunges and step ups holding 6kg dumbbells in each hand) 45 min easy walk in the evening.
Thursday: Cycle (spin bike) 30 mins (heavy gear) / 30 mins of steady
Friday: Day off
Saturday: 60 min walk. (Including hills with a min of 10% gradient for 500 meters and do four times)
Sunday: Day off.
Week 2
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5
Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10%
Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbell held on chest, lunges and step ups holding 6kg dumbells in each hand) 30 min easy walk in the evening.
Thursday: Cycle (spin bike) 40 mins (heavy gear) / 20 mins of steady
Friday: Day off
Saturday: 60min walk. (Including a hill with a min of 10% gradient for 500 meters and do three times)
Sunday: 3.5 hour trail walk with a backpack (weight approx 6 k
Week 3
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5
.
Tuesday: Min 40 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 8%
Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbbell held on chest, lunges and step ups holding 6 kg dumbells in each hand) followed by 45s squat hold against wall
Thursday: Cycle (spin bike) 40 mins (heavy gear) / 20 mins of steady
Friday: Day off
Saturday: 60min walk. Including 3 hills with a min of 10% gradient for 500 meters and do three times
Sunday: 2.5 hour trail walk with a backpack (weight approx 6 kg)
Week 4
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 4
Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5kph with incline building over the course of the session to 9%
Wednesday: Weight session. 3 sets of 10 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbell held on chest, lunges and step ups holding 6 kg dumbells in each hand) followed by 45s squat hold against wall holding dumbell
Thursday: Cycle (spin bike) 20 mins (heavy gear) / 40 mins of steady
Friday: Day off
Saturday: 60min walk. 3 hills with a min of 10% gradient for 500 meters and do three times
Sunday: 3 hour trail walk with backpack (weight approx 6 kg)
Week 5
Monday: 60 min walk which includes a hill from the bottom to the top (450 meters) x 5
Tuesday: Min 45 mins on the treadmill. Hard walk at 6.5 kph with incline building over the course of the session to 10%
Wednesday: Weight session. 4 sets of 8 reps of each exercise Squats, Lunges, Step Ups. (squats using a 12kg dumbell held on chest, lunges and step ups holding 6kg dumbells in each hand) followed by 1min squat hold against wall. 45 min easy walk in evening.
Thursday: Cycle (spin bike) 20 mins (heavy gear) / 40 mins of steady
Friday: Day off
Saturday: 60min walk. (Including hills with a min of 10% gradient for 500 meters and do four times)
Sunday: Day off.
