Physical Preparation and Training for Kokoda | Kokoda Expeditions with No Roads

Be realistic

How hard is the Kokoda Track?

It is as much mental as physical. Many trekkers train for six months, and at least three if you are already fit. The Track has long climbs and knee-wrecking descents, some lasting three to four hours, in heat and humidity, over many consecutive days. Some say it is 70% mental and 30% physical. Every foot placement needs thought, and there is no way to pull out short of an evacuation.

Walking the dog a few extra days a week won't do it. Aim to be at a level where climbing a steep hill doesn't leave you gasping. Trekkers who arrive well prepared enjoy the history, the people and the scenery. Those who don't spend the days just surviving.

Trekkers 55 and over are advised to consider a personal guide to carry the main pack. Any pack over about 12 kg (without water) is carrying too much.

Trekkers climbing a muddy slope with trekking poles

Know where you stand

Fitness self-assessment

Three simple tests give you a baseline before you begin training. Do them at the start, then again a few weeks before you fly, and watch the numbers climb. Take your time, warm up first, and stop if anything hurts. If you have any medical concerns, check with your doctor before testing.

Test 1: Heart rate recovery (step test)

Step up and down on a sturdy step at a steady pace for three minutes, then sit and measure your pulse for one minute. The lower the number, the better your cardiovascular fitness. Compare your result with the table for your age and sex.

Heart rate recovery ratings for men by age — Men (click to enlarge)

Heart rate recovery ratings for women by age — Women (click to enlarge)

Test 2: Squats in one minute

Stand with feet shoulder-width apart and squat to a comfortable depth, keeping your back straight and your knees behind your toes. Count how many good squats you can do in one minute.

Squat ratings for men by age — Men (click to enlarge)

Squat ratings for women by age — Women (click to enlarge)

Test 3: Sit-ups in one minute

Lie on your back with knees bent and feet flat. Count how many full sit-ups you can complete in one minute with good form.

Sit-up ratings for men by age — Men (click to enlarge)

Sit-up ratings for women by age — Women (click to enlarge)

Aim for "average" or better across all three before you arrive. If you are well below that, start training earlier.

What to train

Training for the Track

Hills, up and down. Stairs, inclines and anything that goes upward. Descending trains the quads and knees you will need.
Pack training. Add weight gradually, working up to a loaded pack for several hours.
Consecutive days. Back-to-back long hikes, because fatigue builds over days.
Uneven ground. Get off footpaths onto roots, rocks and mud.
Strength and core. Squats, step-ups, planks, push-ups and sit-ups.
Wear in your boots and socks on these walks, so blisters happen in training, not on the Track.

Group celebrating on a hill during training

A starting point

Example five-week build-up

This is a general outline for the final five weeks, assuming you already have a base of fitness from several months of regular training. Adjust it for your own level, and ask a trainer or your doctor if unsure. Rest days matter: you get stronger while recovering.

Week 1 · Foundations

MonStrength and core, 40 minutes
WedBrisk hill walk, 60 minutes, light pack
FriStairs or incline intervals, 30 minutes
SatLong walk, 2 hours with pack

Week 2 · Add load

MonStrength and core, 45 minutes
WedHill repeats, 60 minutes
FriStairs, loaded pack, 30 minutes
SatLong walk, 3 hours with pack

Week 3 · Build

MonStrength and core, 45 minutes
WedHills, loaded pack, 75 minutes
FriStairs, 40 minutes
Sat + SunBack-to-back walks: 3 hours then 2 hours

Week 4 · Peak

MonStrength and core, 45 minutes
WedHills, loaded pack, 90 minutes
FriEasy stairs, 30 minutes
Sat + SunBack-to-back: 4 hours then 3 hours, in your trek boots

Week 5 · Taper

MonLight strength and stretching
WedEasy walk, 45 minutes
FriRest, final gear check
SatShort easy walk, then rest and hydrate

Easing training back in the last few days is better than cramming. Tired legs on the Track help nobody.

Climate

Heat and humidity

The Track is hot and humid, especially in the lower sections, and your body needs time to adapt. If you live somewhere cool, build in some heat training: walk at warmer times of day, wear a little extra clothing on some sessions, or use a sauna a few times a week in the last weeks. Drink steadily rather than all at once, and add electrolytes.

Know the signs of heat illness: headache, dizziness, nausea, cramping, and stopping sweating. Tell your guide straight away. Rest in the shade and rehydrate before it gets serious.

Strength

Stretching and core exercises

Stretch after every session while your muscles are warm, and focus on calves, hamstrings, quads, hips and lower back. Core strength protects your back under a pack, and strong legs make the descents safer. A few simple exercises done consistently are enough.

Stretches

Strength and core

Legs for the descents

Do these exercises slowly with good form, and stop if anything hurts. If you are unsure, ask a qualified trainer or physiotherapist.

And this is how some trekkers train for drop toilets!

Practice

Training walks

Nothing prepares you like walking. Join a bushwalking group, find the steepest local hills, and gradually extend the distance. Walk with the pack you'll use, packed as you will pack it, and in the boots and socks you'll wear. Many trekkers train in groups, which is great for motivation.

Treat training walks as a dress rehearsal for gear, food and hydration. The things that annoy you in training will be much worse on day five.