The most common mistake first-time trekkers make is not underestimating the mountain — it's underestimating the preparation window. Eight weeks is the sweet spot: enough time to build real endurance without burning out.
Weeks 1–3: build the base
Walk 4–5 km daily at a brisk pace, five days a week. Add one stair session — 15 minutes of climbing, repeated twice. If you can talk while walking but not sing, you're at the right intensity.
Weeks 4–6: add load and elevation
Carry a 4–5 kg backpack on your walks. Find inclines wherever you can — flyovers, hill roads, stadium steps. Target 5 km in under 35 minutes by week six.
Weeks 7–8: test and taper
Do one long walk of 8–10 km with your loaded pack. Then ease off in the final week — sleep well, hydrate, and break in the shoes you'll actually trek in. New shoes on day one of a trek is how blisters are born.
That's it. No gym membership required — just consistency. Your future self at 12,000 ft will thank you.
