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.

Training for EBC February March and April

February Training

Week 1…Walk to park 5km; Treadmill 5.8km no incline; Treadmill incline 5, 2.44 km, 5 min bike, stretches; stretches Week 2…Trail walk & treadmill 6.5 km 400 vft.; Walk to Rosanna park one lap. Week 3…Treadmill 5.1km, 1hour, 900vft.; Treadmill 15 mins, 1.2 km, 74vft ; Walk to park, half a lap Week4…Treadmill 3 km, 33.5 mins, 415 vft; walk to park 1 hour 20 mins; Bike ride 11km Heidelberg to East Ivanhoe.

March Training

Week 1…Treadmill 5.423km, 1 hour 20 mins, walk/ run 413 vft ; Treadmill 7 incline, 626 vft, 2.578 km, 30 mins; Bike 12 km Templestowe to Petty’s Orchard Week 2…Treadmill 30 min walk on 2 incline, 20 min run on 2 incline, 20 min on 6 incline; Walk /run at Rosanna Park 1 hour 20 mins Week 3…Bike at river Mountain Trail Bike path Week 4…Run 4 kids, incidental walking as support team; Treadmill incline 30 mins, 2.512km,8 incline 510vft; 1 hour 20 min hill walks and “off piste” terrain Week 5…Bike Odyssey House to Petty’s Orchard (Pedal for Parkinson’s); Treadmill 10 minutes; Bike to Fairfield boathouse, 1 hour 15 min12 – 13 k, Treadmill 10 min 7 incline 11min 1 km…April… Treadmill 4 km, 47 min,15 min on 7.5 incline; Fast walk to Fairfield Boat House along Main Yarra Trail to Studley Park boathouse and back; Walk 9 – 10 km, Fairfield to Gipps Street bridge / Yarra Bend.

April Training

Week 2…Walk to Rosanna; Walk back of Templestowe (Boot Camp 6); Walk to Rosanna park and some jogging 59 mins: Walk Week 3…Bike Ride 13km, Heidelberg to Odyssey House and the alpaca; Templestowe hill trail with trekking poles, 7 km, 2 hours; Treadmill 4 km run and 1 km on incline Week 4…Treadmill 2km, 7 incline, 27:25 min, 462 vft; Walk 7 km, 2 hours Plenty River Trail, Treadmill 3km, 27 min, 1.5 incline; Treadmill 1 hour, 4.808 km, 6 step incline, 927 vft; Treadmill 5km, 2km on 8 step incline, 3km on 1 step incline, 599 vft. Week 5…Walk Plenty River Trail, 1 hour, 4km; treadmill run, 1.5 incline, 200 vft. 4km in 31min; Treadmill 30 min ”Central Park” 28 mins, 20 min walking on 6 incline, two lots on incline training.  

POSTSCRIPT –

Is all the training and the tedious list necessary? I trekked all the way to Gorak Shep without a blister and with very little in the way of aches and pains thanks to our training. Put “Trek to Everest Base Camp” as your Fitness Challenge or on your bucket list. You won’t regret it and it maybe it will be one the best things you do. Chances are you will do it again. Trekking in Nepal is addictive.

Have I got you considering an Everest Base Camp Trek? Want to more more? Here is the last place you will sleep on the trail….. The Last Lodges at Gorak Shep