A Complete 13 Weeks Begineer’s Training Program for Everest Base Camp

EBC Training and Workout Group

Welcome to the EBC Training and Workout Page. We heartily congratulate you all for taking the first step of enquiring about one of the toughest treks of the Himalayas. This trek will test your endurance, your skill, and your patience. Also note that we will be climbing to 17000 ft which will also bring out your vulnerability towards AMS (I.e., Acute Mountain Sickness). We wish everyone good health and fitness for EBC and also to avoid AMS, we need you to be physically and mentally strong to any challenges you might face on EBC. There might be people who are good at running or yoga but mountains require a different kind of body and footwork. That is the reason we have created this group so that we guide and help you properly achieve the physical and mental strength you require on the EBC trek.

The plan goes like this:

For the initial month we will do:

1) Short Run: 3km run on Monday/Tuesday (try finishing this in 30mins)

2) Strength Training: 30min session Wednesday/Thursday (We will upload videos every week to work on different parts of the body)

3) Long Run: 5km run on Saturday/Sunday (try finishing this in 45 mins)

After the first month of informal training, we will make a selection of individuals for our Main workout sessions for EBC. This selection totally depends on your goal achievements and your sincerity towards the program.

To be part of the training session,

1) Download the Strava App and join the club and record your session on it.
https://www.strava.com/clubs/everestbasecamptraining?utm_source=com.whatsapp&utm_medium=referral

2) Record every session on Strava App with your runtime and pace.

3) Every Sunday we will have a virtual meet to help individuals perform better in the next exercises with an expert advice session.

4) Ask our coordinator to send you an invite to our EBC Training Watsapp Group where you will get all updates of the training program. 

Main Workout Session

We have collaborated with VDOT 02 to improve the tracking of your performance. VDOT 02 tracks, records and suggests the athletes’ weekly mileage and pace. It easily updates training paces according to the recent race results. We have created a custom training workout plan for the entire team and thanks to it, we can track individual records and performance. VDOT 02 imports GPS data from Garmin or Strava. There are also multiple virtual racing series you can opt in the app. You can sync workout/pace targets to Garmin for real-time guidance.

We have created a regress 3 months (13 Weeks) Training Module starting from May 2021 till July 2021 so that you can feel comfortable booking your travel and trek dates at the end of Sep and Oct 2021. The Training module included Easy Runs, Race, Strength Training sessions, and day-offs. The module gradually increases your weekly goals and helps you develop good endurance for the EBC Trek. Besides this, we will also arrange customized Western Ghat Treks to test your fitness and endurance.

The Main Workout Session is comprised of { 23 * Easy Run + 13 * Races + 18 Cross-Training Sessions + 13 Virtual or Live Meet with Experts advice + 36 * Days Off }

Easy Run: 

Easy Run Starts from 3km per day and gradually increases to 7 km per day in the course of a 13-week training program.

Races :

Races are runs that start from 5km per day and gradually increase to 20km per day in the course of the 13-week training program. One on one consultation for increasing the pace and distance would be given to individuals in the main training program.

Cross Training:

These cross-training sessions are mainly to increase your strength and endurance for running and trekking. Every Week we share different videos to work on different parts of your body. 

Virtual & Live Meet :

Every Saturday or Sunday we schedule a virtual/live meet to exchange ideas and fitness techniques. We also schedule Expert Session who will answer your question about running, trekking, and high altitude difficulties.