Training Guide

If you are training on the Trek for Timor route, remember that there are some very remote areas included in the trek. Every year, many bushwalkers need rescue because they are lost or injured. We strongly advise you to take an EPIRB Personal Locator Beacon when you are training in the Blue Mountains. These are available free of charge (deposit required) from Springwood and Katoomba Police Stations, Glenbrook Visitor Centre, Echo Point Visitor Centre, Katoomba and National Parks Office, Govetts Leap Road Blackheath.

Download 10 week training guide [pdf]

This is a generalised training plan, designed to be used as a guide only to help you prepare for Trek for Timor. Everybody who enters Trek for Timor will start with a different level of fitness and different expectations of their performance. The training plan will need to be tailored to suit your own needs and fitness level.

  • Seek medical clearance before beginning any training program.
  • Consult with your gym, personal trainer or other fitness professional to determine the best preparation to meet your needs.
  • Sessions may be increased in time/length for more advanced participants.
  • If you experience any pain or other symptoms during training, stop immediately and consult with your health care professional.
  • Hydration and nutrition are important for training as much as for the event itself – hydrate before and during training, and make sure to include carbohydrate-rich foods for training and recovery.
  • Train as a team (whenever possible), and determine team goals for the event right from the start.
  • Train on the actual track, or on similar terrain. Much of Trek for Timor is over firetrails, bush tracks, and uneven and rocky ground, and you should become experienced at walking/running this type of terrain during training.
  • Consider carrying and using a trekking pole.
  • Beware of taking pain medication during training, and the event itself. Medications can have a variety of serious side effects, and should only be taken according to the manufacturer’s instructions. Pain is usually an indicator of injury, and all injuries must be take seriously and treated appropriately.