• Kate Sielmann

How To Train For The Everest Base Camp (EBC) Trek PLUS The 8-Week EBC Training Plan

Updated: Jun 6, 2020

There is a misconception that doing The Everest Base Camp Trek is easy and doesn’t require much training simply because it’s classified as a trek but in actually fact, it is a highly demanding and challenging trek. In this blog you’ll find out the 2 reasons that make training so important to your success and safety followed by an 8-Week Everest Base Camp Training Plan.


The 2 Reasons Why You Need To Be Training For the EBC Trek:


1. Altitude

The summit altitude is 5,380m. Sitting just over 5,000m it’s safe to say Everest Base Camp and the highest point of the trek is pretty high above sea level. If the concept of being just over 5,000m seems weird and something you just can’t imagine, then go for a 5km walk or run in a straight/straightish line. Doing that will put the magnitude of Everest Base Camp into perspective and show you why training for this trek is so so so important.


2. Altitude Profile

Unlike the common “Nepalese Flats” (which are actually rolling hills, taking you up and down), this trek is anything but common and pretty much goes up once and then down once. The trek begins at about 3,000m and has a steady incline climb over 60km to reach Everest Base Camp. It is essentially one long; long climb upwards followed by a slightly steeper decline after EBC. This is very similar to the altitude profile you’d see of an actual Summit climb, which can be incredibly challenging because you are constantly climbing rather than climbing and then getting a slight break with a decline.


NOTE: Please read “The 5 Essential Training Principles Of Mountaineering & Trekking” before you start the next section of this blog. You’ll need to understand what the training principles actually are to understand your 8-Week EBC Training Plan.


A small disclaimer, 8 weeks to train and prepare is really the minimum amount of time I would suggest to any of my clients with reasonable/average fitness levels. If you struggle to walk 5km with a heart rate of about 130bpm or run 5km with a heart rate between 140bpm and 150bpm then rather be on the safe side and assume you need longer than 8 weeks to prepare.


The 8-Week Everest Base Camp Training Plan

In my book “A Step-By-Step Manual To Mountaineering & Trekking Around The World” I share the formula I developed to calculate the exact number of hours you should be training per week to reach your peak physical condition for any mountain or trekking route you choose, as well as an entire, detailed and scientific chapter dedicated to creating your own training program.


If you haven’t read my book and calculated your weekly training hours then please know that the below training plan is based on the average age, weight and overall fitness levels of a person. This program also excludes the specific Heart Rate Zones that I explain and apply to The Training Chapter in my book, simply because it is impossible (and medically unsafe) to assume and suggest the specific zones you should be training in without properly calculating them.


Dedicate yourself to your training, give of your absolute best at sea level so you can give of your best at altitude. The Everest Base Camp Trek will demand nothing less than your absolute best.


Week 1 to 2

  • 2 hours Aerobic Fitness

  • 30 minutes Core Stability

  • 15 minutes Ankle Mobility and Balance

  • 1 hour Leg and Glute Strength

  • 15 minutes Anaerobic Power

Week 2 to 4

  • 2.5 hours Aerobic Fitness

  • 30 minutes Core Stability

  • 15 minutes Ankle Mobility and Balance

  • 1 hour Leg and Glute Strength

  • 15 minutes Anaerobic Power

Week 4 to 6

  • 3 hours Aerobic Fitness

  • 40 minutes Core Stability

  • 15 minutes Ankle Mobility and Balance

  • 1.5 hours Leg and Glute Strength

  • 15 minutes Anaerobic Power

Week 6 to 7

  • 3.5 hours Aerobic Fitness

  • 40 minutes Core Stability

  • 15 minutes Ankle Mobility and Balance

  • 1.5 hours Leg and Glute Strength

  • 15 minutes Anaerobic Power

Week 8 (Peak Week)

During Peak Week, your training amount will decrease giving your body the necessary time to rest and recover before you take your first step on the famous Everest Base Camp Trek. You want to start your climb fully recovered and rested and not tired and exhausted from training, which is why including a Peak Week in your 8 Week EBC Training Plan is important.


  • 2 hours Aerobic Fitness

  • 30 minutes Core Stability

  • 30 minutes Ankle Mobility and Balance

  • 1 hour Leg and Glute Strength – very light exercises followed by a 15 minute Self-Massage Release (SMR) using a Foam Roller. Click here to see my SMR program.

  • 0 minutes Anaerobic Power

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