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03 July 2022 Week 1

  1. Monday Week 1

    30-40 min walk flat to undulating ground

  2. Tuesday Week 1

    Rest Day

  3. Wednesday Week 1

    Strength and Conditioning Training

  4. Thursday Week 1

    Rest Day

  5. Friday Week 1

    Rest Day

  6. Saturday Week 1

    30-40 min walk on flat to undulating ground.

  7. Sunday Week 1

    Rest Day

10 July 2022 Week 2

  1. Monday Week 2

    30-40 min walk flat to undulating ground

  2. Tuesday Week 2

    Rest Day

  3. Wednesday Week 2

    Strength and Conditioning Training

  4. Thursday Week 2

    Rest Day

  5. Friday Week 2

    Rest Day

  6. Saturday Week 2

    30-40 min walk on flat to undulating ground.

  7. Sunday Week 2

    Rest Day

17 July 2022 Week 3

  1. Monday Week 3

    30-40 min walk flat to undulating ground

  2. Tuesday Week 3

    Rest Day

  3. Wednesday Week 3

    Strength and Conditioning Training

  4. Thursday Week 3

    Rest Day

  5. Friday Week 3

    Rest Day

  6. Saturday Week 3

    30-40 min walk on flat to undulating ground.

  7. Sunday Week 3

    Rest Day

24 July 2022 Week 4

  1. Monday Week 4

    30-40 min walk flat to undulating ground

  2. Tuesday Week 4

    Rest Day

  3. Wednesday Week 4

    Strength and Conditioning Training

  4. Thursday Week 4

    Rest Day

  5. Friday Week 4

    Rest Day

  6. Saturday Week 4

    30-40 min walk on flat to undulating ground.

  7. Sunday Week 4

    Rest Day

31 July 2022 Week 5

  1. Monday Week 5

    60min hike. Choose uneven/natural paths where possible.

  2. Tuesday Week 5

    Rest Day

  3. Wednesday Week 5

    Strength and Conditioning Training

  4. Thursday Week 5

    Rest Day

  5. Friday Week 5

    Rest Day

  6. Saturday Week 5

    60min hike. Choose uneven/natural paths where possible.

  7. Sunday Week 5

    Rest Day

07 August 2022 Week 6

  1. Monday Week 6

    60min hike. Choose uneven/natural paths where possible.

  2. Tuesday Week 6

    Rest Day

  3. Wednesday Week 6

    Strength and Conditioning Training

  4. Thursday Week 6

    Rest Day

  5. Friday Week 6

    Rest Day

  6. Saturday Week 6

    60min hike. Choose uneven/natural paths where possible.

  7. Sunday Week 6

    Rest Day

14 August 2022 Week 7

  1. Monday Week 7

    60min hike. Choose uneven/natural paths where possible.

  2. Tuesday Week 7

    Rest Day

  3. Wednesday Week 7

    Strength and Conditioning Training

  4. Thursday Week 7

    Rest Day

  5. Friday Week 7

    Rest Day

  6. Saturday Week 7

    60min hike. Choose uneven/natural paths where possible.

  7. Sunday Week 7

    Rest Day

21 August 2022 Week 8

  1. Monday Week 8

    60min hike. Choose uneven/natural paths where possible.

  2. Tuesday Week 8

    Rest Day

  3. Wednesday Week 8

    Strength and Conditioning Training

  4. Thursday Week 8

    Rest Day

  5. Friday Week 8

    Rest Day

  6. Saturday Week 8

    60min hike. Choose uneven/natural paths where possible.

  7. Sunday Week 8

    Rest Day

28 August 2022 Week 9

  1. Monday Week 9

    60min hike. Choose uneven/natural paths where possible.

  2. Tuesday Week 9

    Rest Day

  3. Wednesday Week 9

    Strength and Conditioning Training

  4. Thursday Week 9

    Rest Day

  5. Friday Week 9

    Rest Day

  6. Saturday Week 9

    60min hike. Choose uneven/natural paths where possible.

  7. Sunday Week 9

    Rest Day

04 September 2022 Week 10

6 months out. We are increasing the conditioning to your body by spending more time on your feet!. You should be walking 3-4 times per week on level ground for up to 40min. An extra session per week doing some leg strengthening exercises like squats and lunges will start to set you up for success. On rest days we also recommend taking the opportunity to do some active recovery in the form of yoga, swimming or light cycling. Active recovery can reduce soreness and speed up the muscle re-building/recovery phase.

  1. Monday Week 10

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 10

    30-40 min walk, on flat to undulating ground.

  3. Wednesday Week 10

    Strength and Conditioning Training

  4. Thursday Week 10

    30-40 min walk, on flat to undulating ground

  5. Friday Week 10

    Rest Day

  6. Saturday Week 10

    30-40 min walk, on flat to undulating ground

  7. Sunday Week 10

    Rest day, or light exercise like yoga, swimming or riding your bike.

11 September 2022 Week 11

  1. Monday Week 11

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 11

    30-40 min walk, on flat to undulating ground.

  3. Wednesday Week 11

    Strength and Conditioning Training

  4. Thursday Week 11

    30-40 min walk, on flat to undulating ground

  5. Friday Week 11

    Rest Day

  6. Saturday Week 11

    30-40 min walk, on flat to undulating ground

  7. Sunday Week 11

    Rest day, or light exercise like yoga, swimming or riding your bike.

18 September 2022 Week 12

  1. Monday Week 12

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 12

    30-40 min walk, on flat to undulating ground.

  3. Wednesday Week 12

    Strength and Conditioning Training

  4. Thursday Week 12

    30-40 min walk, on flat to undulating ground

  5. Friday Week 12

    Rest Day

  6. Saturday Week 12

    30-40 min walk, on flat to undulating ground

  7. Sunday Week 12

    Rest day, or light exercise like yoga, swimming or riding your bike.

25 September 2022 Week 13

  1. Monday Week 13

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 13

    30-40 min walk, on flat to undulating ground.

  3. Wednesday Week 13

    Strength and Conditioning Training

  4. Thursday Week 13

    30-40 min walk, on flat to undulating ground

  5. Friday Week 13

    Rest Day

  6. Saturday Week 13

    30-40 min walk, on flat to undulating ground

  7. Sunday Week 13

    Rest day, or light exercise like yoga, swimming or riding your bike.

02 October 2022 Week 14

5 months out. Continue to walk 3-4 times per week but it’s time to start incorporating some hills or maybe stairs if that’s more convenient to your location. You should try to choose natural/uneven trails that will help to strengthen the muscles in your legs and small muscles in your feet. Continue one session of leg and core strength exercises per week. You should carry a light backpack on your walks.

  1. Monday Week 14

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 14

    60 min hike. Choose uneven/natural paths where possible.

  3. Wednesday Week 14

    Strength and Conditioning Training

  4. Thursday Week 14

    60 min hike. Choose uneven/natural paths where possible.

  5. Friday Week 14

    Rest Day

  6. Saturday Week 14

    60 min hike. Choose uneven/natural paths where possible.

  7. Sunday Week 14

    Rest day, or light exercise like yoga, swimming or riding your bike.

09 October 2022 Week 15

  1. Monday Week 15

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 15

    60 min hike. Choose uneven/natural paths where possible.

  3. Wednesday Week 15

    Strength and Conditioning Training

  4. Thursday Week 15

    60 min hike. Choose uneven/natural paths where possible.

  5. Friday Week 15

    Rest Day

  6. Saturday Week 15

    60 min hike. Choose uneven/natural paths where possible.

  7. Sunday Week 15

    Rest day, or light exercise like yoga, swimming or riding your bike.

16 October 2022 Week 16

  1. Monday Week 16

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 16

    60 min hike. Choose uneven/natural paths where possible.

  3. Wednesday Week 16

    Strength and Conditioning Training

  4. Thursday Week 16

    60 min hike. Choose uneven/natural paths where possible.

  5. Friday Week 16

    Rest Day

  6. Saturday Week 16

    60 min hike. Choose uneven/natural paths where possible.

  7. Sunday Week 16

    Rest day, or light exercise like yoga, swimming or riding your bike.

23 October 2022 Week 17

4 months out. We will be ramping things up slightly in the next 4 week block of training. You should begin some plyometric training such as skipping or jump squats to strengthen tendons and help prevent injuries. We will start to build some elevation into the weekend hikes. Tuesday’s session would ideally be a 30min jog/run at this stage but if you can not complete a full 30 min run you can hike or walk at a fast speed and try to build up. You should carry a daypack on your weekend hikes from now on. This pack should weigh no more than 10% of your body weight.

  1. Monday Week 17

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 17

    30 min run - OR - 1 hr walk/hike

  3. Wednesday Week 17

    Strength and Conditioning Training

  4. Thursday Week 17

    Rest Day

  5. Friday Week 17

    Strength and Conditioning Training

  6. Saturday Week 17

    3km hike with 300m elevation gain

  7. Sunday Week 17

    Rest day, or light exercise like yoga, swimming or riding your bike.

30 October 2022 Week 18

  1. Monday Week 18

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 18

    30 min run - OR - 1 hr walk/hike

  3. Wednesday Week 18

    Strength and Conditioning Training

  4. Thursday Week 18

    Rest Day

  5. Friday Week 18

    Strength and Conditioning Training

  6. Saturday Week 18

    5km hike with 300m elevation gain

  7. Sunday Week 18

    Rest day, or light exercise like yoga, swimming or riding your bike.

06 November 2022 Week 19

  1. Monday Week 19

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 19

    30 min run - OR - 1 hr walk/hike

  3. Wednesday Week 19

    Strength and Conditioning Training

  4. Thursday Week 19

    Rest Day

  5. Friday Week 19

    Strength and Conditioning Training

  6. Saturday Week 19

    5km hike with 300m elevation gain

  7. Sunday Week 19

    30 Min Walk / Hike

13 November 2022 Week 20

  1. Monday Week 20

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 20

    30 min run - OR - 1 hr walk/hike

  3. Wednesday Week 20

    Strength and Conditioning Training

  4. Thursday Week 20

    Rest Day

  5. Friday Week 20

    Strength and Conditioning Training

  6. Saturday Week 20

    5km hike with 300m elevation gain

  7. Sunday Week 20

    30 Min Walk / Hike

20 November 2022 Week 21

3 months out. We will continue to increase the elevation of our weekend hikes, spending more time on our feet. Try some different plyometric exercises such as box jumps or medicine balls slams or throws. Skipping and bounding are also great. Continue to carry your day pack on hikes. You should be trialingl your gear. Wear the boots/shoes and clothes you intend to wear on your adventure. Ensure you aren’t getting blisters. If you intend to use poles on your trip, train with them!

  1. Monday Week 21

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 21

    30 min run - OR - 1 hr walk/hike

  3. Wednesday Week 21

    Strength and Conditioning Training

  4. Thursday Week 21

    Rest Day

  5. Friday Week 21

    Strength and Conditioning Training

  6. Saturday Week 21

    6.5km hike with 600m elevation gain

  7. Sunday Week 21

    30 Min Walk / Hike

27 November 2022 Week 22

  1. Monday Week 22

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 22

    30 min run - OR - 1 hr walk/hike

  3. Wednesday Week 22

    Strength and Conditioning Training

  4. Thursday Week 22

    Rest Day

  5. Friday Week 22

    Strength and Conditioning Training

  6. Saturday Week 22

    6.5km hike with 600m elevation gain

  7. Sunday Week 22

    30 Min Walk / Hike

04 December 2022 Week 23

  1. Monday Week 23

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 23

    40 min run - OR - 1.5 hr walk/hike

  3. Wednesday Week 23

    Strength and Conditioning Training

  4. Thursday Week 23

    Rest Day

  5. Friday Week 23

    Strength and Conditioning Training

  6. Saturday Week 23

    7.5km hike with 900m elevation gain

  7. Sunday Week 23

    5km hike with 300m elevation gain

11 December 2022 Week 24

  1. Monday Week 24

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 24

    40 min run - OR - 1.5 hr walk/hike

  3. Wednesday Week 24

    Strength and Conditioning Training

  4. Thursday Week 24

    Rest Day

  5. Friday Week 24

    Strength and Conditioning Training

  6. Saturday Week 24

    10km hike with 900m elevation gain

  7. Sunday Week 24

    4km hike with 300m elevation gain

18 December 2022 Week 25

3 months out. We will continue to increase the elevation of our weekend hikes, spending more time on our feet. Try some different plyometric exercises such as box jumps or medicine balls slams or throws. Skipping and bounding are also great. Continue to carry your day pack on hikes. You should be trialingl your gear. Wear the boots/shoes and clothes you intend to wear on your adventure. Ensure you aren’t getting blisters. If you intend to use poles on your trip, train with them!

  1. Monday Week 25

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 25

    40 min run - OR - 1.5 hr walk/hike

  3. Wednesday Week 25

    Strength and Conditioning Training

  4. Thursday Week 25

    Rest Day

  5. Friday Week 25

    Strength and Conditioning Training

  6. Saturday Week 25

    11km hike with 1200m elevation gain

  7. Sunday Week 25

    3km hike with 300m elevation gain

25 December 2022 Week 26

  1. Monday Week 26

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 26

    40 min run - OR - 1.5 hr walk/hike

  3. Wednesday Week 26

    Strength and Conditioning Training

  4. Thursday Week 26

    Rest Day

  5. Friday Week 26

    Strength and Conditioning Training

  6. Saturday Week 26

    6.5km hike with 600m elevation gain

  7. Sunday Week 26

    6.5km hike with 600m elevation gain

01 January 2023 Week 27

  1. Monday Week 27

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 27

    50 min run - OR - 1.5 hr walk/hike

  3. Wednesday Week 27

    Strength and Conditioning Training

  4. Thursday Week 27

    Rest Day

  5. Friday Week 27

    Strength and Conditioning Training

  6. Saturday Week 27

    9.5km hike with 900m elevation gain

  7. Sunday Week 27

    5km hike with 600m elevation gain

08 January 2023 Week 28

  1. Monday Week 28

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 28

    50 min run - OR - 1.5 hr walk/hike

  3. Wednesday Week 28

    Strength and Conditioning Training

  4. Thursday Week 28

    Rest Day

  5. Friday Week 28

    Strength and Conditioning Training

  6. Saturday Week 28

    12.5km hike with 1250m elevation gain

  7. Sunday Week 28

    6.5km hike with 300m elevation gain

15 January 2023 Week 29

1 month out - The home stretch. Continue with your training but start to back off in the week before leaving. We will start to accumulate some good elevation gains this month in preparation and you want to be fresh and raring to go for the beginning of your adventure. The last thing you want is an injury in the week leading in!

  1. Monday Week 29

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 29

    50 min run - OR - 1.5 hr walk/hike

  3. Wednesday Week 29

    Strength and Conditioning Training

  4. Thursday Week 29

    Rest Day

  5. Friday Week 29

    Strength and Conditioning Training

  6. Saturday Week 29

    15km hike with 1500m elevation gain

  7. Sunday Week 29

    7.5km hike with 900m elevation gain

22 January 2023 Week 30

  1. Monday Week 30

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 30

    60 min run - OR - 2 hr walk/hike

  3. Wednesday Week 30

    Strength and Conditioning Training

  4. Thursday Week 30

    Rest Day

  5. Friday Week 30

    Strength and Conditioning Training

  6. Saturday Week 30

    20km hike with 1500m elevation gain

  7. Sunday Week 30

    2 Hr hike Pack Free

29 January 2023 Week 31

  1. Monday Week 31

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 31

    60 min run - OR - 2 hr walk/hike

  3. Wednesday Week 31

    Strength and Conditioning Training

  4. Thursday Week 31

    Rest Day

  5. Friday Week 31

    Strength and Conditioning Training

  6. Saturday Week 31

    25km hike with 1500m elevation gain

  7. Sunday Week 31

    2 Hr hike Pack Free

05 February 2023 Week 32

  1. Monday Week 32

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 32

    60 min run - OR - 2 hr walk/hike

  3. Wednesday Week 32

    Strength and Conditioning Training

  4. Thursday Week 32

    Rest Day

  5. Friday Week 32

    Strength and Conditioning Training

  6. Saturday Week 32

    25km hike with 1500m elevation gain

  7. Sunday Week 32

    2 Hr hike Pack Free

12 February 2023 Week 33

  1. Monday Week 33

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 33

    60 min run - OR - 2 hr walk/hike

  3. Wednesday Week 33

    Strength and Conditioning Training

  4. Thursday Week 33

    Rest Day

  5. Friday Week 33

    Strength and Conditioning Training

  6. Saturday Week 33

    25km hike with 1500m elevation gain

  7. Sunday Week 33

    2 Hr hike Pack Free

19 February 2023 Week 34

  1. Monday Week 34

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 34

    60 min run - OR - 2 hr walk/hike

  3. Wednesday Week 34

    Strength and Conditioning Training

  4. Thursday Week 34

    Rest Day

  5. Friday Week 34

    Strength and Conditioning Training

  6. Saturday Week 34

    25km hike with 1500m elevation gain

  7. Sunday Week 34

    2 Hr hike Pack Free

26 February 2023 Week 35 - Final Week

  1. Monday Week 35

    Rest day, or light exercise like yoga, swimming or riding your bike.

  2. Tuesday Week 35

    2 hr Hike

  3. Wednesday Week 35

    Rest day, or light exercise like yoga, swimming or riding your bike.

  4. Thursday Week 35

    Depart Australia for Nepal - The experience begins!