A step-by-step 12-week training plan and essential gear list for your Everest Base Camp adventure.
The Everest Base Camp trek is not a technical mountaineering challenge, but it is a serious physical undertaking. You'll walk 130km round-trip, reach 5,364 metres above sea level, and spend up to 14 days on the trail.
What the Trek Actually Demands
Most days involve 5–7 hours of walking at a steady, moderate pace on rocky mountain terrain with an elevation gain of 300–800 metres. The altitude — not the gradient — is the limiting factor above Namche Bazaar.
12-Week Training Plan Overview
Weeks 1–4: Base fitness. Start with 30–45 minute walks 4x per week, adding a longer walk (2–3 hours) on weekends. Begin stair climbing — it's the single best preparation for the uphill sections of the trail.
Weeks 5–8: Build endurance. Increase your weekend long walk to 4–5 hours. Add a weighted day pack (8–10kg) to your walks.
Gear Essentials
Your boots are the most important item. Waterproof, ankle-supporting hiking boots that are fully broken in before the trek are non-negotiable. Key items: down jacket (rated to -10°C), waterproof outer layer, thermal base layers, hiking poles, headlamp, and altitude medication (Diamox — consult your doctor).
Acclimatisation
No amount of sea-level fitness prevents altitude sickness. The classic EBC itinerary builds in rest days at Namche Bazaar and Dingboche for acclimatisation. Never ascend more than 300–500 metres of sleeping altitude per day above 3,000 metres.