Train For Hills and Steps on the EBC Trek

How You Should Train To Enjoy The EBC Trek

There Are Lots of Steps on the EBC Trek So Do Step Training

Namche to Tengboche
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Training for EBC in July and August

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Photo above was of our secret stair training locations. Eight flights of stairs ten minutes from home. great for winter training because it was totally covered.

July

Week 1…Stairs 45 min;  Treadmill walk run. on 1 step incline, 35 minutes; I stopped counting the steps and we started recording time.

Week 2…Stairs 50 min; Treadmill 45 min, 43.5 km, step incline 1, vft 143, 10 min run; Hill walk Viewbank, 1 hour 5 min; Treadmill 36 min, 4 km, vft 131.

Week 3…Stairs 1 hour, 4000 steps; Treadmill 3.65 km, 1270 vft; Treadmill 3km, 33min, 100 vft;

Week 4… Stairs 4,368 steps; Treadmill 4.256 km, 1559 vft. weight in pack 2.3k, 15 step incline; treadmill 3.038 km, 1120 vft., 2.4 kg weight.

Week 5… Treadmill 4.010 km,1580 vft, 56 min, 2.4 kg weight in pack; Walk on track 9 km, 2 hours 10 minutes: treadmill 3.117 km., 1506 vft in 51 min. on 15 step incline

August

Week 1…Treadmill 3.8 km, 1721 vft.,1 hour; Stairs 3,800 stairs 1 hour; Treadmill 3.825 km., 1500 vft.: Walk 9 km, 2.5 – 3 hours with trekking poles.

Week 2… Stairs 70min: Walk to Rosanna 8km: treadmill 3.92 km., 1502 vft., 1 hour; Treadmill 3.825 km., 1609 vft.: Walk hill and track training 8.3 km, 2 hours 40 min.

Week 3…Bike to Petty’s Orchard, fell off bike: Stairs; Treadmill 4.144 km., 1787 vft.; Treadmill 4.810 km, 2000 vft.; Walk 6 km. at Cape Patterson.

Week 4… Walk at beach, Cape Patterson; Walk hills, 9 km., small pack; Treadmill 4.113 km., 1767 vft., 1 hour and feeling very tired; Stairs 60 min; Walk 11.5 km.

What we were training for – The 2015 Trek

A glimpse of the trail

But if you want you can jump to Day One of the 2015 Trek Lukla to Phakding or get a taste of an Acclimatisation Day at Dingboche or you want to skip straight to one the best bits feeling on top the world at Kala Pattar.

If you are not convinced the incline training for EBC is worth the effort read 25 Reasons to Trek to Everest Base Camp.  

 

Training for EBC in May and June

TIPS

  • Keep a training calendar.

  • Enter details straight after training or you will forget, then get into a hot bath.

  • Undercover stairs are a great option during the winter months.

May – training three days a week, starting incline training on the treadmill.

Week 1…Walk 1.5 hours, Hills @ Templestowe; Treadmill 30 min 1 km run, vertical feet (vft) 500, 2.706 km Week 2…Treadmill 3 km, 25 min, no incline, 65 steps on new stepper; Walk 65 min fast walk to Rosanna, 5.5 km; Hill climbing (?) Week 3…Bike, Bridge at Templestowe to Petty’s Orchard; Hills (?); Treadmill 4km, incline 800 vft, 46 minutes; Treadmill 4km run,1 km walk cool down. in 46.5 minutes on 1 step  incline. Week 4…Treadmill incline training,1 hour, 4.73 km 5 and 7 step inclines, 1052 vft.; Treadmill 30 min, 2.6 km, 1 incline 53 vft.; Walk Plenty River Trail, Viewbank, 1 hr 45 min, off trail hills.

Perfect for Everest Base Camp Hill training

This is one of our favourite training hills because it is steep! That’s Sam half way down the hill and my daughter is the speck at the top.

June – training three days a week, 1 slow week, started step training

Week 1… Treadmill 4km total – 3 km run on 0.5 incline in 27 min, 1 km on 10 step inlcine, 40 min, 346 vft. No other training this week. Week 2… Run at Rosanna Park; Weekend away, Heathcote 7 km walk. Week 3… Walk, Plenty River Trail Viewbank off trail hills; Run 4km at Rosanna Park; Treadmill incline training, 10.5 step incline,  30 min,1.997 km; Stairs at La Trobe 2,304 steps Week 4…Walk at Rosanna Park 5 km ; Walk, Plenty River Trail Viewbank, 6 km “6 laps”; Stairs at La Trobe 2,000 steps; Walk, Plenty River Trail Viewbank,”8 laps”, 1 hour 10 min. Week 5… Stairs at La Trobe, 2,250 steps, 40 minutes.

* Stairs have been a good option during the Winter months.

Did I Mention Step Training ?

The Trainer had been to the Annapurna area in the early eighties and knew how important step training would be to our success in getting to Everest Base Camp.

That’s me in 2013. We didn’t make that time but it wasn’t because of our training regime.

Everest Base Camp Trek

Everest Base Camp Trek Trail 2013

 

Donkeys climbing down steps on the lower part of the the EBC trail

The donkeys taking it slowly coming down the steps

So we kept up step training for our 2015 EBC Trek training. The purple pack was our 2015 trek when we made it to Everest Base Camp and Kala Pattar.

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That’s me with blue pack in September 2018 when we trekked to the Gokyo in the Everest Base Camp region.

The walk into Khumjung lots of easy welcome steps.

Stairs coming into the town of Khumjung in the Khumbu Nepal

Easy climb down the stairs after the strenuous climb up out of Namche Bazaar

 

Below is the very loose rocky steps not far below the first lake before Gokyo lake.

Rock stairs going to Gokyo EBC region Nepal

Loose stairs close to the first lake on the way to Gokyo.

We found some external stairs which we trained at for our three treks. Close to home, shade in summer and cover from rain, but still outside. We trained twice a week on the stairs for the last six weeks before leaving. prior to that it was once every week, We started with 20 minutes of stairs and built up to 1 hour for the last six weeks.

trainng stairs for the everest base camp region

The Trainer and I – stair training a key part of our training for a successful trek to the Everest Base Camp region.

So the moral of the story – do lots of stair training. And you will feel great at the top of every set of stairs you ascend on whatever adventure you are on.

Stairs on the Everest BAse Camp trail trek