Physical fitness levels for trekking the Kokoda Trail

If you are trekking or touring with Kokoda Trail Expeditions you must be reasonably to very fit in order to walk the Kokoda Trail. Trekker age is not the determining factor but rather personal fitness levels. In order to accommodate clients with different fitness levels we provide tailor-made treks with varying grades of difficulty. Depending on which trek or tour you choose, you will walk between 9 and 11 km per day.

When you book and pay for a trek with Kokoda Trail Expeditions you can request for an electronic copy of "The Trek Fitness Program - Kokoda Edition", so that you can begin your Kokoda Trek Fitness Program immediately in preparation for your trip.

See our Kokoda Treks page for further details about each trek.

Kokoda Trek Fitness Program (KTFP) All trekkers are strongly advised to complete our 16-week Kokoda Trek Fitness Program (KTFP) before starting the trek in preparation for the challenges of the PNG jungle. The program is derived from the Trek Fitness Program – Kokoda Edition, a fitness e-book that has been designed specifically for the Kokoda Trail (LINK). Kokoda Trail Expeditions provides a free copy at the time of booking for each of our clients. We will monitor your fitness progress during training and are always happy to provide assistance and advice when needed.

Can you do the Kokoda Trek?

The Kokoda Trail has been completed by a wide range of trekkers ranging from the young to the very old, extremely fit to physically-challenged, novices to trekking experts and everyone in between. Over the years, many people over 60 and groups of high school and college students have successfully completed the Kokoda Trail. Our 3-day treks cater specifically for those wishing to take things a bit slower.

If you train properly and believe in your abilities there is no reason why you won't complete the trek. We look to the four pillars of Kokoda (erected at Isurava Battlefield and Memorial): Courage, Mateship, Endurance and Sacrifice – if you're strong in mind, body and spirit you can successfully trek the Kokoda Trail.

Trekking in groups is encouraged so that you can work as a team and support each other with moral, mental and physical courage. By working as a team and helping each other as mates, you'll push yourselves to go the extra mile to accomplish your goal by successfully completing the trek.

Length Level of Intensity Suitable for: 9 day Treks very tough Very fit people who want to do the standard trek 10-13 day Treks fairly tough Fit people who want to learn a little bit more during their trek 3 day Treks zero- minimal Families, groups, schools, older people, people with a minor medical condition but doctor's clearance, plus anyone else wanting to take their time, learn more about the trail and connect with nature.

Remember, you also have the option to hire a personal porter to carry your backpack so you only have to carry a small day-pack or camel pack while walking. During the trek, if you ever start to feel faint or exhausted, always alert your guide so you can stop, take a rest and the guide will assess your health status. Communication is the key to a safe and successful Kokoda Trail trek so never feel shy about letting your guides and the group know how you're feeling.