Trek Fitness Program

Going on a challenging trek?

You can enjoy the whole experience without training harder!



Are you about to head off on a challenging multi-day trek such as Kokoda, Kilimanjaro or Everest Base Camp and want to make sure that you are fit enough to cope?

Most people are excited about their trip and want to be at a level where they can truly enjoy the whole experience. Unfortunately, juggling a busy life and lacking a specific fitness plan leaves many trekkers less prepared than they should be.

I promise you that you can be prepared for your adventure without necessarily training harder just by training smarter. When trying to fit their preparation into a busy schedule, most people either go out for some adhoc walks or attend a mix of fitness classes at the gym. When you are lacking in time to prepare, taking part in unplanned workouts that are not tailored to the trekking environment will not give you the results that you are after or deserve -- and sometimes it can be extremely dangerous.

It doesn’t have to be this way. A great place to start is to download our complimentary series of articles and tips on training for treks.

“Thank you Alex, for the calming reassurance your Trek Fitness Program gave me. Your ideal pre-trip fitness program meant that I was able to actually enjoy the walk, the whole experience of trekking was amazingly wonderful”  

Margaret, Mother of two
Whatever trek you are about to depart on, you can be prepared and feel confident about enjoying your adventure. A truly successful trekking preparation program is a combination of 4 key principles:

  • your training is specifically tailored towards the trekking environment;
  • you harness the amazing power of interval training;
  • you follow a progressive schedule that carefully builds up your fitness to the necessary level without risk of injury; and
  • you support your training by making some simple adjustments to your nutrition and lifestyle.
These 4 key principles will lead to enhanced results and can transform your trek from a physical ordeal into a truly enjoyable and enriching expedition.

“

The Trek Fitness Program was extremely useful in preparing for the Kokoda Track. Those intending to take the challenge should not underestimate it – it is tough. The variety and intensity of The Trek Fitness Program equipped me not simply to meet the challenge, but to enjoy every moment of the adventure…”  

Stephen, Insurance Industry



Hi, I’m Alex Shirley, founder of the Trek Fitness Program. Since 2001, I’ve been designing outdoor training programs and I have helped all kinds of people to prepare for challenging treks. If you want to be prepared to take part in a succesful and enjoyable trekking adventure then you have come to the right place.

The Trek Fitness Program:

The complete 10-week exercise program to prepare you for your next trekking adventure. Perfect for Kokoda, Kilimanjaro, Everest Base Camp, Machu Picchu and the Oxfam Trailwalker. Recommended as one of the top five workouts in Sydney (Sydney Morning Herald, 26-30 May 2008)



Combine treks in Sydney’s spectacular parks, coastlines and reserves with strength, core stability, interval training, balance, flexibility and relaxation exercises and nutritional and lifestyle advice

Interval style training makes the sessions suitable for all fitness levels, from beginners to advanced

Gain trekking specific fitness, increase strength and tone, reduce body fat, improve balance, stability and flexibility and learn how to make healthy lifestyle choices


Group sessions are run on alternate Sunday mornings (8.30am start) over a 10-week period on the North Shore of Sydney . All sessions are within 50 mins drive of the CBD.

*We also have a new Eastern Suburbs Program which is run every Friday morning (9.30am start)  over an 8-week period at various locations in the Eastern Suburbs. Full details are set out below.

Spaces are limited so reserve your place now!

Trek Fitness Program ($250):
  • A 10-week balanced trekking specific training program
  • A one-on-one coaching session for new clients
  • The Essential Guide to Training Smarter for Treks (DVD and CD)
Programs:
  • Program 1 -- Jan to March
  • Program 2 -- April to June
  • Program 3 -- July to September
Program 1 Dates:
  • 22nd January -- Initial fitness assessment and strength session, Bradleys Head (1 hour)
  • 5th February – Trek and interval training session, Garrigal National Park (2 hours)
  • 19th February – Trek  and interval training session, Ku-ring-gai Chase National Park (2 hours)
  • 4th March – Trek, trek performance and balance session, Ku-ring-gai Chase National Park (2  hours)
  • 18th March – Trek and interval training session, Ku-ring-gai Chase National Park (2  hours)
Program 2 Dates:
  • 29th April -- Initial fitness assessment and strength session, Bradleys Head (1 hour)
  • 13th May – Trek and interval training session, Garrigal National Park (2 hours)
  • 27th May – Trek and interval training session, Ku-ring-gai Chase National Park (2 hours)
  • 10th June – Trek, trek performance and balance session, Ku-ring-gai Chase National Park (2 hours)
  • 24th June – Trek and interval training session, Ku-ring-gai Chase National Park (2 hours)
Program 3 Dates:
  • 8th July -- Initial fitness assessment and strength session, Bradleys Head (1 hour)
  • 22nd July – Trek and interval training session, Garrigal National Park (2 hours)
  • 5th August – Trek and interval training session, Ku-ring-gai Chase National Park (2 hours)
  • 19th August – Trek, trek performance and balance session, Ku-ring-gai Chase National Park (2 hours)
  • 2nd September – Trek and interval training session, Ku-ring-gai Chase National Park (2 hours)

Spaces are limited so reserve your place now!