How Do I Train for a Multi-Day Trek Like the Inca Trail or Mount Toubkal?
Multi-day treks like the Inca Trail or Mount Toubkal are some of the most rewarding adventures you can have on two feet. But they’re also challenging — with long days, big elevation gains, and high altitudes to contend with.
The good news? With the right training plan, you’ll not only complete your trek — you’ll actually enjoy it. Here’s how to get your body and mind ready for multi-day trekking, even if you’re starting from scratch.
1. Start Training Early — 3 to 6 Months Is Ideal
The earlier you start, the better. You don’t need to be ultra-fit, but you do need a solid base of endurance and strength.
The goal is to build the ability to hike for 5–7 hours a day, multiple days in a row, with a loaded pack.
2. Build a Weekly Training Routine
Here’s a simple breakdown of what a balanced week could look like:
• 2–3 cardio sessions:
Long walks, hill hikes, or cycling. Gradually increase distance and elevation gain.
• 2 strength sessions:
Focus on legs (squats, lunges, step-ups), core, and back. Use resistance bands, weights, or bodyweight exercises.
• 1 active recovery day:
Yoga, stretching, swimming or a gentle walk.
• 1 full rest day:
Your body needs time to repair. Don’t skip it.
3. Simulate Trekking Conditions
The best training? Hiking. With a pack. On real hills.
• Train with the boots and daypack you’ll use on the trek
• Slowly increase pack weight (start with 5kg and build to 8–10kg)
• Practice on back-to-back days to mimic the fatigue of a multi-day trek
Try to schedule a training weekend every few weeks — it’ll build both physical and mental stamina.
4. Focus on Elevation, Not Speed
It’s not about running up hills. It’s about being able to keep going at a steady pace, especially when the terrain gets steep or rough.
Incorporate stairs, incline treadmill walks, or local hill circuits to simulate those long ascents.
5. Don’t Ignore Altitude
You can’t fully prepare for altitude unless you’re already living at 3,000m — but you can improve your chances by being as fit as possible.
Fitness won’t prevent altitude sickness, but it will help you cope with the demands of trekking at high elevation. Acclimatisation days, staying hydrated, and going slow are your best strategies once you’re on the mountain.
6. Mental Prep: It’s Not All Physical
There will be moments — especially on summit day or in bad weather — where it’s your mindset that gets you through.
• Learn to be comfortable being uncomfortable
• Remind yourself why you signed up
• Trek with others — morale is everything
• Remember: it’s supposed to be hard. That’s what makes it worth it.
Training for a multi-day trek isn’t about smashing yourself in the gym. It’s about building consistent strength, endurance and confidence so that when the real adventure begins, your body can enjoy the views as much as your soul does.
And if you want to test yourself beforehand, we run UK training weekends that are ideal prep for the Inca Trail, Mount Toubkal, or any international trek.