Trekking the Kokoda Trail is a physically and mentally challenging adventure, and one that rewards preparation. Spanning approximately 96km through Papua New Guinea’s rugged Owen Stanley Range, the trail is steep, remote, and often muddy – testing even seasoned hikers. So, how fit do you need to be?
While you don’t need to be an elite athlete, a solid level of cardiovascular fitness, muscular endurance, and mental resilience is essential. Most treks take 8 to 10 days, with 6–8 hours of walking per day, often through steep inclines, river crossings, and humid jungle conditions.
To prepare, aim to build a strong aerobic base. Regular cardio – such as hiking, jogging, cycling, or stair climbing – will improve your endurance. Just as importantly, train on uneven terrain with a loaded backpack to simulate the real experience. Strength training, particularly focusing on legs, core, and shoulders, will help you manage the demands of carrying a pack up and down steep tracks.
It’s also wise to incorporate multi-day hikes into your training to build stamina and get comfortable with the rhythm of trekking over consecutive days.
Mental preparation is just as important. The Kokoda Trail is as much a battle of mindset as muscle. Conditions can be tough, but with a positive attitude and team spirit, most reasonably fit people will succeed.
We recommend beginning a consistent training regime at least 3–4 months in advance. If you’re unsure where to start, speak with a personal trainer or join a guided trek group that offers pre-trek fitness plans.
Remember, the fitter you are, the more you’ll enjoy the journey – and the better equipped you’ll be to fully appreciate the incredible history, beauty, and mateship that defines the Kokoda experience.
