From couch to confident at the trailhead — the routine that actually works.
If you can comfortably jog 5km in 30 minutes, you're physically ready for most of our easy and moderate treks. Here's how to get there in 4 weeks.
Week 1 — Build the base
Walk 30 minutes daily. Add stairs. Stretch hamstrings and calves every evening.
Week 2 — Add load
20-minute walk with a 5kg backpack. Then a 30-minute walk on uneven ground (parks, trails).
Week 3 — Long days
One long 90-minute walk per weekend. Carry your real day-pack with water.
Week 4 — Taper
Cut volume by half. Sleep 8 hours. Hydrate. You're ready.
