Where do I Start with my Kokoda Training?

Your starting point is determined by your pre-test fitness levels. Those who have been involved in a regular training regime will have some advantages in terms of routine and perhaps a higher base level fitness to begin with. Not necessarily in all cases however. Gym junkies, swimmers and those participating in specific activities that require particular muscle groups, will often have difficulty when it comes to walking steep hills with a backpack. Remember the specificity rule!

Therefore to identify a starting point that suits all people is impossible!

Kokoda Spirit will therefore present a training program that has proven to be successful with hundreds of clients. All you need to determine is “where” your entry point is. This training regime is the minimum required and you can add to each week with a bike ride, swim, gym or run. Remember that the body does need to recover so don’t overdo it. Continual muscle soreness or general fatigue may indicate a day off is required.

The Kokoda Trail exemplifies the need to adhere to the specificity rule; you need to train on hills, hills and more hills AND you need to train for descents as well as ascents.

Red highlighting indicates a change in duration, overload or intensity from previous exercise sessions

Note: train in clothes you expect to wear whilst on the Trek to ensure chaffing does not occur and that they are comfortable.

Kokoda Training Stage 1 - Preparation Phase - 4 weeks

The aim of this phase is to develop a basic level of fitness that will allow you to move into more strenuous and physically demanding activities. It starts off intentionally quite easy and is suited to people of low fitness levels or those with an injury.

Initially you must walk at a slow pace until your body gets used to exercise.

Week 1
Day 1  -  slow easy walk along flat ground for 30 – 45 mins; 3-5 km
Day 3  -  as above; 3-5 km
Day 5  -  slow easy walk along flat ground for 45mins – 1 Hr

Week 2 (with trekking boots)
Day 1  -  slightly faster walk along flat ground for 45 mins – 1 Hr; 4-6 km
Day 2  -  same as above; 4-6 km (carry small daypack, 5 kg)
Day 3  -  slightly faster walk along flat ground for 1  -1 ½ Hrs; (daypack & 5kg)

Week 3
Day 1  -  increase the intensity of the 1 – 1½ Hr walk by walking up hills or stairs (5 kg + 2 ltrs water)
Day 2  -  same as above
Day 3  -  slightly faster walk up the hills or stairs (5kg + water)

Week 4
Day 1  -  wears a small daypack with 8 kg during your 2 hr hill or stair walk
Day 2  -  same as above
Day 3  -  increase the intensity by completing your above walk in less time

Re-Test - Step Test

Kokoda Training Stage 2 - Build up Phase -  4 weeks

Week 5
Day 1  -  hill, stair walk for 2 hrs
Day 2  -  increase packs weight to 10 kgs (or 2-3 kgs more than what has been carried), repeat above
Day 3  -  2 hr walk with pack; 8kms
Day 5  -  easy long slow walk 3 hrs 10kms +

Week 6
Day 1  -  hill, stair walk, 2 hrs, with pack,
Day 2  -  power walk on flat, 5 kms, 10kg pack
Day 3  -  hills, faster pace, 2 hrs
Day 5  -  easy long slow walk with slightly heavier pack; 10-12 km

Week 7
Day 1  -  oval, “lunges” ¼ oval, then walk to complete lap; repeat 4 laps
Day 2  -  Hill walk, 2 hrs with pack
Day 3  -  hills, faster pace with 10kg
Day 5  -  power walk, 7 kms with pack

Week 8
Day 1  -  oval “lunges” ¼ ovals, then fast walk; repeat 5 laps
Day 2  -  Hill walk, increase pack weight by 2 kg, 2 hrs
Day 3  -  as above
Day 5  -  long walk with pack; 9 kms

Re-Test -  Step Test

Kokoda Training Stage 3 - Consolidation Phase: 4 weeks

Week 9
Day 1  - Hill walks with pack, decrease time taken for route
Day 2  -  hill walk, increase pack weight 2-3 kgs; as above
Day 3  -  Hill walk, increase length of walk
Day 5  -  Long walk with pack, 6 hrs -8 hrs

Week 10
Day 1  -  oval lunges, ½ lap, and then fast walk to complete lap; repeat 6 times
Day 2  -  Hill walk, decrease time taken for route
Day 3  -  Hill walk, increase pack weight 2-3 kgs
Day 5  -  Long walk, with pack 8 hrs

Week 11
Day 1  -  as for week 10 except 7 circuits
Day 2  -  as for week 11
Day 3  -  as for week 11
Day 5  -  Long walk, with pack, increase weight by 2-3kgs

Week 12
Day 1  -  moderate walk 5 -7 kms with pack
Day 2  -  moderate walk 5-7 kms with pack
Day 3  -  moderate walk 5-7 kms with pack

One or two days rest prior to leaving Australia for Papua New Guinea.