Whenever you’re planning a big expedition, one of your first thoughts will likely be about training. After all, a high-altitude expedition is a big physical challenge. For many people, climbing Kilimanjaro will be the greatest adventure they’ve ever taken on. So it’s only natural to wonder about how best to prepare and ask: “How do you train for Kilimanjaro?”
In this guide, we’ll break it down step-by-step, with practical tips to help you get started and train right here in Ireland!
How to train for Kilimanjaro
At Earth’s Edge, we rate all of our expeditions by difficulty level so you know exactly what to expect. We’ve classified our trek to climb Kilimanjaro as a level 5 expedition, which means it’s suitable for those with a very good base level of fitness.
You’ll be trekking for about 6 to 8 hours per day, at altitudes of up to 5,896m. Summit day is the biggest challenge of all: around 14 hours of hiking (including the descent), starting just after midnight. Climbing Kilimanjaro requires careful preparation to ensure a safe and enjoyable experience. Here are some steps you can take to train.
How fit do I need to be for Kilimanjaro?
As a rough guide, you should be able to hillwalk for 7 hours per day, for two consecutive days. While Kilimanjaro isn’t a technical climb, it is very steep in places and you’ll be gaining height relatively quickly. The fitter you are, the more enjoyable your experience will be.
How should I train for Kilimanjaro In Ireland?
Everyone is different, and there is no “one size fits all” when it comes to training. Most importantly, and before starting any training program, we encourage you to consult with a healthcare professional or a fitness expert to ensure that your training plan is suitable for your individual needs.
As a general rule, a good training plan includes both hillwalking and cardiovascular exercise. Here’s what we recommend for training in Ireland:
Hillwalking In Ireland For Kilimanjaro Training
It’s important to train on the hills, so you’re used to the kind of trekking that you’ll be doing on Kilimanjaro. The good news is that Ireland offers great hiking terrain to get you ready for Kilimanjaro!
Gradually increase the intensity and duration of your hikes, focusing on building stamina. Aim to hike at least twice a month in the lead up to your trip to build on your endurance. In the final three months before departure, it’s a good idea to include two long training hikes, on consecutive days.
Training hikes should be 6 to 8 hours at a steady pace, carrying an 8kg rucksack. Use routes accessible to you and that you’re familiar with. Popular routes like Lugnaquilla, the Galtees, or Carrauntoohill are ideal for mimicking Kilimanjaro-style treks.
Cardiovascular & Strength Training Tips
Kilimanjaro is a high-altitude trek, so it is crucial to have good cardiovascular fitness. We suggest at least three cardio sessions per week with a focus on elevating your heart rate for 45-60 minutes.
You could walk, run, cycle, swim, do circuits or attend spin classes – choose whatever keeps you consistent. This will help with endurance, lung capacity, and overall energy levels at high altitude.
It’s also important to strengthen your legs, core and upper body in general. Exercises like squats, lunges and core exercises can really help you prepare for the demands of trekking. Pilates or yoga are excellent ways to build core strength and flexibility pre-departure.
Join Our Training Weekend in Ireland
When you book a Kilimanjaro expedition with Earth’s Edge, a training weekend in Ireland is also included. It’s a fantastic way to meet your fellow adventurers before departure, swap stories and get inspired. The weekend includes two training hikes and is led by an experienced guide who will give a comprehensive overview of the expedition, valuable training tips, fitness feedback, and a preview of what the expedition will feel like.
Thinking of Climbing Kilimanjaro from Ireland?
We offer guided Kilimanjaro expeditions with expert leaders, a dedicated expedition doctor on every trip, and small group sizes that foster real connections. You don’t need technical climbing experience, just a willingness to train, prepare, and embrace the journey.
Ready to take on Africa’s highest peak? Check out our Kilimanjaro expedition here and start your adventure today.
If you want to read more about how difficult it is to climb Mount Kilimanjaro, we’ve got you covered!
Not sure if Kilimanjaro is achievable? Get in touch – we’d be happy to help you decide if it’s a good fit!
