Prepare for the Track
Basic-level tips on how to build the cardio, strength and load-bearing capacity Kokoda demands.
Preparing properly for the Kokoda Track is one of the most important steps toward a safe and successful experience. Kokoda is physically demanding, with sustained climbs, steep descents, humidity and uneven terrain placing stress on both the body and mind. The tips below cover the basics of what to focus on — for a full structured guide, request our free Kokoda Fit Program below.
Kokoda demands hours of sustained effort day after day. Build your engine with regular walking, hiking, running, cycling or swimming — aiming for consistency over intensity. Three to four sessions a week, gradually increasing duration, is a strong foundation.
Steep climbs and descents place real load on your quads, glutes, calves and core. Bodyweight squats, lunges, step-ups and stair sessions build the specific strength you need — and a strong core helps protect your back under a loaded pack.
Trekking with a pack is different to walking without one. Start with a light daypack and progressively add weight over your training weeks, building up to longer walks with a similar load to what you will carry on the track.
Where possible, train on hills, stairs and uneven ground rather than flat pavement — it conditions your ankles, balance and technique for the mud, roots and steep sections you will meet on the real track.
Fitness is only part of the picture. Prioritise sleep and rest days between harder sessions, eat to support recovery, and practise staying well hydrated during training so it becomes second nature on the track.
Break in your boots well before departure and train in the socks you'll wear on the track. Address niggles early rather than pushing through them — small issues managed early rarely become big ones on Kokoda.
What You're Training For
This is the kind of ground you'll be covering on the track — steep, muddy and root-bound, day after day. It's a big part of why training on hills and uneven surfaces, rather than flat pavement, pays off. The more your body has practised this kind of effort before you fly out, the more you'll be able to enjoy the experience once you're on it.
A Basic Guide
6+ months out
Build a general fitness base — regular walking, light cardio and bodyweight strength work 2-3 times a week.
3-6 months out
Increase hike duration and start hill or stair sessions. Introduce a light daypack on longer walks.
6-8 weeks out
Build toward full-length training hikes with a weighted pack, ideally on hilly or uneven terrain.
Final weeks
Taper training volume, focus on recovery, finalise gear, and break in boots fully if you haven't already.
See the Track
Personalised Guidance
Let us know your current fitness level and what activity you've done lately, and we'll be in touch to help you put together a training program tailored to your departure date.
Tell us a bit about your current fitness and we'll help you build a plan.
You don't need to be an elite athlete, but you do need a solid base of cardiovascular fitness and leg strength. Kokoda involves sustained climbs and descents over 96km of uneven terrain across 8 days on the track, so consistent training in the months beforehand makes a real difference to how you experience it.
Most trekkers benefit from at least 3-6 months of progressive training, building from general fitness through to longer hill walks and weighted pack sessions closer to departure.
Yes — training your body to carry load over distance and elevation is one of the most important parts of preparation. Start light and build the weight and duration gradually so your body adapts safely.
It's a free training guide from Kokoda Courage covering cardio, strength, load management, recovery and a suggested preparation timeline. Request your copy using the form on this page.
Every trekker starts from a different fitness base — talk to our team about tailoring your preparation to your departure date.
Talk to Our Team