A practical training plan, packing tips and altitude advice to help you reach Everest Base Camp feeling strong.
Start training 8–12 weeks before
Focus on cardio endurance: hiking with a loaded backpack, stair climbing, cycling and running. Aim for at least one long hike of 5–6 hours per week in the last month.
Pack light but smart
Porters carry up to 10–12 kg per trekker. Bring layers rather than bulky items: thermal base layers, a fleece, a down jacket, a waterproof shell and a good sleeping bag rated to –10 °C.
Respect the altitude
Walk slowly, drink 3–4 litres of water a day and use the acclimatization days. Tell your guide about any headache, nausea or dizziness straight away.