FITNESS GUIDE
It’s well worth investing some time and effort in preparing for your walking holiday. The graph shows the average daily distance, elevation, and terrain difficulty for your hike. The dotted line indicates the average across all our walks, which will give you a feel for how challenging your walk is compared to all – and the recommended type and amount, of preparation needed. Of course, you can adapt this according to your existing fitness levels and lifestyle.
The graph and the information below can be used in conjunction with the Fitness Guide to help you prepare for your walking adventure. Across all walks, the average daily distance is 16.8 km, the average daily elevation is 448 m, average terrain difficulty is 5/10.
DISTANCE - ABOVE AVERAGE
Distance training is a major consideration in your overall training program. As you progress, incorporate longer walks into your training plan.
Schedule one or two long walks each week, gradually increasing the distance until you can comfortably cover 17-25 km in a single day. Also include walks on consecutive days to help your body adapt to the demands of walking for multiple days in a row. Take every opportunity you can to walk. If you have a fitness watch or phone, you should try to reach >15,000 steps every day.
Ensure you can comfortably walk the average distance per day displayed in the graph, at least one month before you undertake your hike.
ELEVATION - ABOVE AVERAGE
Elevation training is a major consideration in your overall training program. You must include walks with serious hill climbs.
If you do not have access to hills, it is essential to replicate the elevation level you will be undertaking in any way possible such as on a treadmill or stair climber. Walking up and down stairs at work, at a local oval with a grandstand, or up and down small hills is incredibly useful. Also, prioritising resistance weight training will help you develop overall muscle strength. Elevation is often where walkers encounter problems, opposed to distance, as it uses an entirely different set of muscles to everyday flat walking.
If high altitude is a factor, incorporate sessions at a higher altitude to acclimatise your body to reduced oxygen levels if you are able to. Ensure you can comfortably walk the average elevation per day displayed in the graph, at least one month before you undertake your hike.
TERRAIN
MOUNTAINOUS / UNDULATING TERRAIN
As terrain associated with mountain climbs is often somewhat uneven and rocky, balancing and core exercises are vital.
Try to also include some form of elevation in more than 50% of your walking and prioritise resistance training, whilst incorporating stairs anytime you can. Walking up mountains or hills, up and down stairs at work, or up and down at a local oval with a grandstand is incredibly useful. Elevation is often where walkers encounter problems not distance, as it uses an entirely different set of muscles to everyday flat walking. Concentrate on doing lots of squats and lunges to build your glute muscles.
UNEVEN TERRAIN
Preparation for hiking on uneven terrain demands a blend of physical and mental readiness.
Begin with balance-enhancing exercises, such as one-legged stands and stability ball workouts, laying a groundwork for stability and coordination. Strengthening the lower body is especially important, achieved through the incorporation of squats, lunges, and step-ups. Gradually increase the complexity of the terrain on which you walk, moving from gravel paths to rocky trails. Cultivate mindfulness during your practice, directing focused attention to both your immediate surroundings and precise foot placement.
The importance of suitable footwear cannot be overstated; prioritise options that offer robust support and reliable grip to navigate varying terrains with confidence. Build endurance through consistent hikes, progressively increasing distance and difficulty.
7 DAYS 
Moderate 
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