Trek2Kili, Tanzania Kilimanjaro Treks & Safari Specialist
Kilimanjaro Training Program
- Join our Kilimanjaro Training Program designed for all fitness levels! Build strength, endurance, and confidence as you prepare for the challenge of a lifetime.
YOU MUST CONSULT YOUR DOCTOR BEFORE PARTAKING IN ANY TRAINING PROGRAMME
Ready to take your adventure to new heights? Join our Kilimanjaro Training Program designed for all fitness levels! Build strength, endurance, and confidence as you prepare for the challenge of a lifetime. With expert guidance and a supportive community, you’ll enhance your skills and knowledge while making lasting memories. Whether you’re dreaming of reaching the summit or simply want to get fit, this journey will inspire you every step of the way. Let’s conquer Kilimanjaro together!
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 | Jog or Walk 2 miles | Rest | Jog or Walk 3 miles | Swim 8 lengths or Cross-train | Rest | Jog or Walk 3 miles | Rest |
| Week 2 | Jog or Walk 3 miles Swim 12 lengths |
Jog or Walk 5 miles | Jog or Walk 3 miles Best effort (timed) |
Swim 12 lengths Or CrossTrain |
Jog or Walk 3 miles Hill training 7 reps |
Jog or Walk 3 miles | Rest |
| Week 3 | Jog or Walk 3 miles Swim 12 lengths |
Jog or walk 5 miles | Jog or walk 3 miles Best effort (timed) |
Swim 12 lengths or Crosstrain | Jog or walk 3 miles Hill training 9 reps |
Jog or walk 3 miles | Rest |
| Week 4 | Swim 12 lengths Jog or walk 3 miles |
Circuit training 20 minutes | Rest | Interval training, 3 miles | Swim, 15 lengths | Rest | Rest |
| Week 5 | Jog or Walk 5 miles Swim 15 lengths |
Circuits 20 mins Hills 10 reps |
Jog or Walk 4 miles Swim 15 lengths |
Circuits 20 minutes Jog or Walk 4 miles |
Jog or Walk 3 miles Timed run 1.5 miles |
Jog or Walk 6 miles | Rest |
| Week 6 | Jog or Walk 4 miles Circuits 20 mins |
Swim 17 lengths Hills 12 ascents |
Jog or Walk 4 miles | Swim 20 lengths | Jog or walk 4 miles Circuits 20 minutes |
Jog or walk 7 miles | Rest |
| Week 7 | Swim 18 lengths Jog or walk 4 miles |
Jog or walk 5 miles | Rest | Jog or walk 5 miles Circuits 20 mins |
Jog or walk 5 miles | Rest | Rest |
| Week 8 | Swim 20 lengths Jog or walk 4 miles |
Circuits 20 minutes Hills 15 reps |
Jog or walk 4 miles | Hillwalk with rucksack, 12 kg 6 miles | Jog or walk 3 miles Swim 25 lengths |
Jog or walk 6 miles Hillwalk 12kg rucksack 10 miles |
Rest |
| Week 9 | Hills 15 reps Jog or walk 4 miles |
Circuits 20 minutes Jog or walk 3 miles |
Swim 30 lengths | Rest | Rest | Hillwalk 12kg rucksack 10 miles | Rest |
| Week 10 | Jog or walk 5 miles | Swim 30 lengths | Rest | Timed run 1.5 miles Circuits 20 mins |
Rest | Hillwalk 12kg rucksack 10 miles | Rest |
| Week 11 | Jog or walk 5 miles Circuits 20 mins |
Jog or walk 3 miles | Hillwalk 5 miles with 15 kg | Jog or walk 5 miles | Rest | Hill walk 20 miles with 15kg | Rest |
| Week 12 | Hill walk or 5 miles with 15 kg Jog 4 miles |
Timed run 1.5 miles | Rest | Fast run 3 miles | Jog 8 miles | Rest | Rest |
