Aim: complete the kokoda track in 9 days carrying a daypack

This information has been put together in good faith based on feedback from previous participants of our Kokoda Track trip.

Intrepid recognises that different participants will have different fitness needs and abilities and as such provides this program as a guide only.

It is by no means the only exercise program that can be done, merely a suggestion of what we feel would be adequate to assist you in completing the trek successfully without hindering your enjoyment.

  • Firstly visit a doctor before you start training for a medical check and advice so that you may properly understand the health risks associated with undertaking an exercise program.
  • The program aims to vary routine and give the body adequate time to recover and build strength before the next session.
  • During this training your should try and get at least 1 deep friction massage per fortnight (weekly is ideal but expensive).
  • Always read your body if you feel tightness in your muscles always stop and stretch don’t push through the tightness as it may lead to an injury.
  • STRETCHING after every session is paramount to stop injuries.
  • Water Water Water – drink plenty of water during and after exercise.
  • On all walks, carry the day pack you will use on Kokoda with everything you will be carrying on Kokoda – 4 litres of water is recommended amount.

 Legend

Cardiovascular endurance exercises Cardio equipment at gymnasium, spin/cycle classes, running, group exercise sessions, circuit classes and bike riding etc.
Interval training A higher intensity training that requires you to put in a hard effort for a certain amount of time follower by a lower intensity effort. In this particular program the high and lower intensity efforts are continuous. It is based on the “fartlek” training program which is Swedish for speedplay.
MHR (Maximum Hart Rate) Your own maximum heart rate is calculated by the following formula: 220 – age (for example, the maximum heart rate for someone aged 40 would look like the: 220 – 40 = 180). This formula is only an estimation.
Flexibility sheet You should complete the stretches from this sheet at least twice a week, other than when training. You may wish to do it while watching TV at night.

12 Week Program

Day No. Session Intensity
Monday 1    
Tuesday 2 45 mins cardiovascular endurance 70-80% MHR
Wednesday 3    
Thursday 4    
Friday 5    
Saturday 6 60 min walk Medium
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2 45 mins cardiovascular endurance 70-80% MHR
Wednesday 3    
Thursday 4 45 mins cardiovascular endurance 70-80% MHR
Friday 5    
Saturday 6 60 min walk Medium
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2 60 mins cardiovascular endurance 70-80% MHR
Wednesday 3    
Thursday 4 45 mins cardiovascular endurance 70-80% MHR
Friday 5    
Saturday 6 75-90 min walk 60-75% MHR
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2 60 mins cardiovascular endurance 70-80% MHR
Wednesday 3    
Thursday 4 45 mins cardiovascular endurance 70-80% MHR
Friday 5    
Saturday 6 2 hour walk Med-High
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2

60 mins interval training 5 mins moderate / 5 mins fast continuously

70-80% MHR
Wednesday 3    
Thursday 4 45 mins cardiovascular endurance 70-80% MHR
Friday 5    
Saturday 6 4 hour walk Med-High
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2

60 mins interval training 5 mins moderate / 5 mins fast continuously

70-90% MHR
Wednesday 3    
Thursday 4 60 mins cardiovascular endurance 70-85% MHR
Friday 5    
Saturday 6 2.5 hour walk 60-75% MHR
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2

60 mins interval training

10 min cardio

40 min interval of 10 min moderate/ 10 min fast

10 cardio

75-90% MHR
Wednesday 3    
Thursday 4    
Friday 5    
Saturday 6 4 hour walk Med-High
Sunday 7 2.5 hour walk 60-75% MHR

This is to see how your legs cope walking two days in a row 

Day No. Session Intensity
Monday 1    
Tuesday 2

60 mins interval training

10 min cardio

40 min interval of 10 min moderate/ 10 min fast

10 cardio

75-90% MHR
Wednesday 3    
Thursday 4 60 mins cardiovascular endurance 70-85% MHR
Friday 5    
Saturday 6 2-3 hour walk 65-80% MHR
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2

60 mins interval training

10 min cardio

40 min interval of 10 min moderate/ 10 min fast

10 cardio

75-90% MHR
Wednesday 3    
Thursday 4 60 mins cardiovascular endurance 70-85% MHR
Friday 5    
Saturday 6 2-3 hour walk 65-80% MHR
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2

60 mins interval training

10 min cardio

40 min interval of 10 min moderate/ 10 min fast

10 cardio

75-90% MHR
Wednesday 3    
Thursday 4 75 min cardiovascular endurance 70-85% MHR
Friday 5    
Saturday 6 3 hour walk including ramps, steps, hills etc 70-80% MHR
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2

60 mins interval training

10 min cardio

40 min interval of 10 min moderate/ 10 min fast

10 cardio

75-90% MHR
Wednesday 3    
Thursday 4 60-75 min cardiovascular endurance 70-85% MHR
Friday 5    
Saturday 6 4 hour walk through undulation countryside Med-Hard
Sunday 7    
Day No. Session Intensity
Monday 1    
Tuesday 2 60 mins cardiovascular endurance 70-85% MHR
Wednesday 3    
Thursday 4 45 min cardiovascular endurance 70-85% MHR
Friday 5    
Saturday 6 60 min walk 60-75% MHR
Sunday 7    

Please note:

Week of departure to Papua New Guinea to commence track only do an easy week to remove
soreness so a 30-60 min easy walk and 30-45 min cardio endurance at 65%