Introduction
We want your walking tour to be as fun as possible! Our experience is that the fitter you are, the more enjoyable and safer your walking tour will be. Plus, training for a walk is half the fun. But don’t be scared, you are likely more ready than you think.
Embarking on a multi day hike with Park Trek is one of the most rewarding ways to experience Australia’s landscapes. Whether you’re dreaming of Tasmania’s wilderness, Victoria’s coastlines, or the rugged beauty for the Northern Territory, (all linked) preparation can make your journey more enjoyable.
We recommend you see your doctor before starting any training plan, just to give you peace of mind that your body is ready for the challenge ahead. If you’ve ever wondered about how to train for a multi day hike, the good news is that most people are already fit enough to join one of Park Trek’s tours.
With two experienced guides, small groups, and itineraries planned around the needs of participants, nobody gets left behind. Training simply helps you feel more confident, reduce the risk of injury, and get the most out of your adventure.
Why Training Matters Before a Multi Day Walk
Even though you’re probably already fit enough for one of our tours, a little preparation goes a long way. Training improves stamina, builds strength, and helps your body adapt to carrying a pack over varied terrain. It’s not about meeting strict fitness thresholds—it’s about enhancing enjoyment. If you’re asking how to get fit for hiking, think of training as a way to make each day feel easier and more rewarding.
You’re Probably Already Fit Enough
One of the most common questions we hear is whether you need to be super fit to join a Park Trek tour. The answer is no. Our tours are designed to be inclusive, with two guides on every trip, small group sizes, and daily plans that adapt to the pace of the walkers. This means you can relax knowing you’ll be supported every step of the way. Training is still valuable, but it’s about boosting confidence and enjoyment rather than meeting strict requirements.
Building Your Multi Day Walk Training Program
The best training plan differs from person to person, so create a training plan that’s right for you. We’ve included some suggestions to help you get started.
If you’re curious about multi day hike training programs for your preparation, the best approach is gradual and consistent. Start small, build up over time, and focus on endurance, strength, flexibility and recovery.
Start With Walking & Endurance
If you’re just starting out, start with easy, daily walks building to at least 30 minutes at one time and with one longer walk during the week. Take at least one rest day each week, more if you need it. If you feel any injuries coming on or niggles, stop. See a healthcare professional to make sure you’re not doing any long-term damage.
Once you feel you’re ready, gradually build up to where you can comfortably walk for 2 hours at one time.
Once you can walk comfortably for 2 hours, try an 8km hike one week, then a 10km hike the next time, building up to 12km and 14km hikes. Gradually increasing the length of your longer walks will help build your fitness levels and stamina and give your body time to adjust to the increased walking.
When you feel you’re ready, do a back-to-back hike where you walk at least 10km on two successive days. This will help you get used to walking with tired legs.
When to Start Training for A Multi Day Walk
The best time to start training for your walking tour is about three months before your walk, but this also depends on your current fitness level.
Think about your current fitness level and what areas you need to improve. You might already have endurance but need to build more strength in your legs and practice hiking up and down hills. Or you might have the strength but need to work on increasing your stamina and going for longer walks or hikes.
If you’re starting from scratch, you’ll need to spend more time building up your base fitness. If you’re already a regular walker, you might only need to hike a few times before your walking tour.
Strength & Conditioning Exercises
Strong legs, core, and balance are essential for hiking. Focus on exercises to get fit for hiking such as squats, lunges, step‑ups, planks, and yoga. These build stability and reduce the risk of injury.
Cardiovascular Fitness
Cardio helps you manage long days on the trail. Activities like cycling, swimming, or stair climbing are excellent for getting fit for hiking. Aim for sessions that raise your heart rate and mimic the effort of uphill walking.
Practice With Your Pack
As a walker on one of our tours, you’ll need to bring and manage your own day pack during the walks. Check out our detailed Trip Notes for what you’d normally carry in your day pack. We take care of your main bag on our walking tours, so all you need to carry is what you need for the day.
To get used to walking with extra weight on your back, go for a hike wearing the daypack you will use on your multi-day tour. To truly get fit for hiking, practice carrying the weight you’ll use on tour. This is a great way to help you build more strength, or you may decide to carry less in your day pack!
Train With Your Hiking Boots, Too
Your feet are the most important part of your body to care for. Walking in new shoes can be uncomfortable at first until you break them in.
If you’re wearing new hiking boots on your multi-day walking tour, make sure you wear them in before your walk. It’s a good idea to wear your boots during your training hikes.
Training in your hiking boots or shoes will help you get used to the feel of the boots while walking. You’ll also discover if you need to pack special socks, bandages, or creams to help prevent blisters, chafing and sweating.
If You Plan To Use Hiking Poles, Train With Them
If you plan to use hiking poles during your walk, make sure you practice using them while you are training. Becoming familiar with using hiking poles will make your walk more enjoyable, and the poles will really help on steep and rocky terrain. For more information, see our detailed post on hiking poles.
Head for the Hills
We recommend training on different terrain. Try walks with some elevation, or on rocky or uneven ground. This will test your endurance and ability to recover easily after your walk and will prepare you well for a multi-day walking tour.
Hills are definitely part of the adventure, and we recommend investigating local walks in your area. To look for suitable walks in your local area, visit the Parks and Wildlife service’s website in your state or territory. They have information to help you choose suitable walks and often have maps and instructions.
Here are some useful links:
- Parks Victoria
- New South Wales National Parks & Wildlife Service
- Tasmania Parks & Wildlife Service
- Queensland Parks & Forests
- Parks ACT
- National Parks & Wildlife Service South Australia
- Western Australia Parks & Wildlife Service
- Northern Territory Parks & Reserves.
The Best Way to Get Fit For A Hike
So, what’s the best way to get fit for a hike? It’s a combination of endurance walking, strength training, cardio, and pack practice. Add in good nutrition, hydration, and rest, and you’ll be well prepared. Remember, training doesn’t have to be extreme—it just needs to be consistent and fun.
Nutrition, Recovery & Mindset
Don’t forget the basics when you are thinking about how to get fit for a hike. Balanced meals fuel your body, hydration keeps you energised, and stretching aids recovery. Rest days are just as important as training days. Mental preparation also matters—approach your hike with a positive mindset and realistic expectations. Knowing that you will be fully supported on your walking holiday with our guides.
Better Heath Channel has some great tips and advice, including more great information on the benefits of walking.
Closing Remarks on Multi-day Walk Training
The answer is simple: start small, be consistent, and focus on endurance, strength, cardio, and pack practice. Most people are already fit enough to join a Park Trek tour, thanks to our two guides, small groups, and flexible mindset. Training is about making your experience more enjoyable, not meeting strict requirements. With preparation and support, you’ll be ready to explore Australia’s most stunning landscapes on foot.
We have a more detailed guide to download with a suggested multi day hike training program and selected exercises. Download it now here. We hope you’ll join us on one of our epic Australian Walking Tours soon (link). You are more ready than you think!
Happy Walking,
Charles & The Park Trek Team
Park Trek acknowledges and pays its respects to the Traditional Owners of the lands upon which we wander as a walking company. We recognise the unique place held by Aboriginal and Torres Strait Islander peoples as the original custodians of the lands and waterways across our continent, with histories of continuous connection dating back more than 60,000 years. We are proud to live on the planet’s oldest continent with the oldest continuous living culture. We support the Uluru Statement from the Heart.