Preparing for Your Walk

Preparation means you’ll arrive confident, comfortable, and ready to make the most of your time on the trail. Your goal: to be comfortable walking 10–18 km a day with some hills, uneven ground and carrying your pack.

How to Train

• Start at least 12 weeks prior to your trip.
• Walk or hike three to four times a week, gradually increasing distance and elevation.
• Start with shorter walks (5–7 km) and extend distance each week to build stamina.
• Include hills and uneven terrain to strengthen legs and ankles for trail conditions.
• Do one longer walk each week to improve endurance and confidence on the trail.
• Train with your pack loaded to a weight similar to what you’ll carry on the hike.
• Include as much bushwalking as possible to simulate real trail conditions.
• Build aerobic fitness, if needed, so you’re ready for full days on the trail

Strength & Conditioning

• Build strong legs and a stable core to make hiking more enjoyable and recover faster.
• Do step-ups or stair climbs to build uphill strength and leg power.
• Include squats and lunges to improve leg endurance and overall stability.
• Perform core exercises, like planks and side planks, to support posture and balance.
• Add stretching or yoga to increase flexibility and reduce stiffness on the trail.
• Aim for two strength sessions each week alongside your hikes/walks.
• Train with your pack loaded to a weight similar to what you’ll carry on the hike.
• Include hill repeats or uneven terrain to mimic real trail conditions.
• Practice walking on bush tracks.

Gear Preparation

• Become familiar with your gear before you arrive to reduce discomfort.
• Break in your hiking boots or shoes early to avoid blisters and sore feet.
• Wear the socks and layers you plan to hike in to check comfort, fit, and movement.
• Use your hydration bladder or bottles on training walks to see what you prefer.
• Test your pack setup and adjust straps for comfort, balance, and weight distribution.
• Try a few wet weather walks to see how your gear performs in changing conditions.
• Come prepared with pack rain cover and dry bag for the wet.
• Check batteries in your head torch.