TRAINING FOR THE 96KM KOKODA CHALLENGE
Congratulations on taking on Australia's toughest team endurance event! We can't wait for you and your team to experience the agony and ecstacy that is The Kokoda Challenge. In 2021, 18.5% of 96km competitors did not make it to the finish line - a testament to how hard this course really is and the importance of making sure you're fully prepared before event weekend!
Firstly, your team needs to decide what time you want to finish the event in and work out what pace you will have to set to finish at that time. This should be the pace you maintain during training sessions, remember to allow time to rest at checkpoints (this should be no longer than 20 minutes to avoid your muscles from seizing).
If your plan is just to make it to the finish line then your pace will need to be to 2.5km per hour (this doesn't allow time for breaks so please factor that in too) to make the 39 hour cut off.
Please also note that the below is to be used as a guide only, on the suggested rest weeks we advise doing only a short walk and light exercise. A longer hike has been included in the guide regardless so your team can customise your own guide depending on your own levels of fitness.
18 WEEKS OUT
MID-WEEK
During the week, you want to ensure you're maintaining your fitness and increasing strength in your legs and glutes. We recommend either going for a run or completing a training session including squats, squat lunges, static wall squats, calf reach, high step ups and make sure you warm down with stretches to avoid injury. Watch the mid-week Kokoda training workout below:
WEEKEND
2.5km hike
This is a good opportunity for your team to get out together and start to discuss all things Kokoda! You can talk about who you'd like to have in your support crew (remembering that you have a limit of one car capacity per team), workout any gear you need to purchase and start to figure out how you're going to fuel and hydrate yourselves during training.
17 WEEKS OUT
MID-WEEK
Make sure you're hitting the gym or doing a home workout to keep building those muscles! Alternatively, you could go for a run if you think your cardio needs more attention, or why not do both!
WEEKEND
5km hike
Let the elevation training begin! Purlingbrook Falls is a stunning hike offering waterfall views along the way. If you follow our guide in the link above then you'll stumble upon a swimming spot once you hit the base of the falls to help you cool off before you continue your journey back up the valley.
16 WEEKS OUT - SUGGESTED REST WEEK
MID-WEEK
Keep up those mid-week training sessions and runs, don't forget to tag us on Facebook and Instagram so we can share your training adventures!
WEEKEND
8km hike
Ok so technically this is a 6km hike, however the extremely steep elevation is perfect training for your team, it's also part of the 96km Kokoda Challenge course! This gives you an idea of how steep some of the inclines are and how important it is to train on big hills like this!
15 WEEKS OUT
MID-WEEK
Keep up those mid-week training sessions and runs, don't forget to tag us on Facebook and Instagram so we can share your training adventures!
WEEKEND
10km hike
Another section of the Gold Coast 96km Kokoda Challenge course is Hellfire Pass. This is a good opportunity to also train on bitumen roads as you will be walking on roads for some sections of the course, it's not all trails!
14 WEEKS OUT
MID-WEEK
You're about 4 months away! Keep your training sessions consistent to make sure you're maintaining your fitness level.
WEEKEND
12km hike
This section of the 96km course is stunning. Just as the name suggests, you will be crossing creeks (it's important to get some creek crossing in training too) and winding through the beautiful Numinbah Valley!
13 WEEKS OUT - SUGGESTED REST WEEK
MID-WEEK
You're about 4 months away! Keep your training sessions consistent to make sure you're maintaining your fitness level.
WEEKEND
15km hike
The Coomera Circuit is very popular amongst our Kokoda community and isn't too difficult with just over 500 metres of elevation. If you're looking for something with a bit more of an incline, try Mount Barney National Park which is a bit of a drive but offers endless longer trail options.
12 WEEKS OUT
MID-WEEK
It's super important that you're also eating healthy to maintain your health and fitness. Make sure you're eating clean to get the right fuel you need for all your training!
WEEKEND
18km hike
After a bit of rain, this track really comes to life! Wander through the ancient rainforest in Lamington National Park with your team and soak in the ambience!
11 WEEKS OUT
MID-WEEK
You know the drill! Head to the gym for a training session or go for a run, making sure you're increasing your distances or time to increase your overall level of fitness.
WEEKEND
20km hike
We love any opportunity to head up to O'Reilly's! This is such a special part of Queensland and it's even better when exploring by foot!
10 WEEKS OUT - SUGGESTED REST WEEK
MID-WEEK
Some of our competitors like to mix up their mid-week training by going for a swim instead. Hit up the local swimming pole or beach to swim a few laps and keep yourself active throughout the week!
WEEKEND
23km hike
While we haven't tried this trail just yet, we've heard plenty of great things! This challenging walk has barely any flat sections and is close to D'Aguilar National Park where our Brisbane Kokoda Challenge event is held!
9 WEEKS OUT
MID-WEEK
Only 9 weeks to go! Try cycling during the week as a low impact exercise on your ankles and knees that will still keep you fit!
WEEKEND
25km hike
Fancy a trip to the Sunshine Coast? One of the best parts of undertaking The Kokoda Challenge is the adventures along the way! Try to get out and explore all that Southeast Queensland has to offer with your team!
8 WEEKS OUT
MID-WEEK
Continue with your training sessions and also try and get moving during the day! If you work in the office like us, try going for a walk at lunchtime to get your steps in.
WEEKEND
28km hike
This out and back trail offers scenic views, watch out for mountain bikers as they too frequent this spot!
7 WEEKS OUT - SUGGESTED REST WEEK
MID-WEEK
It's super important that you listen to your body and having ample rest time. If you feel like your body needs a break then go for a gentle walk or head to a recovery centre to bathe in minerals that will help you repair!
WEEKEND
30km hike
Brisbane 30km Kokoda Challenge
Why not tackle the 30km Brisbane Kokoda Challenge in D'Aguilar National Park? Better yet, why not check out our new tougher challenge; the Kokoda Challenge Pinnacle which gives you access to all 3 events for a discounted price!
6 WEEKS OUT
MID-WEEK
Continue with your training sessions and also try and get moving during the day! If you work in the office like us, try going for a walk at lunchtime to get your steps in.
WEEKEND
32km hike
18km Gold Coast Kokoda Challenge x 2
As you get into these longer distances, you might need to start walking laps to get in those extra kilometres! Why not try doing two laps of the circuit in the 18km Kokoda Challenge course through Nerang State Forest? Walk to the start of the loop, walk two laps of the loop and then walk out the same way you started!
5 WEEKS OUT
MID-WEEK
Don't forget to incorporate stretching and recovery into your training schedule to avoid injury! Why not try yoga or different strength building exercises like pilates?
WEEKEND
35km hike
This walk is a welcome change from rainforest and bush! There would be a bit of planning involved with your team to organise transport back, alternatively you could walk from The Spit to Burleigh Beach and walk back again. Either way, soak up the coastal views and don't forget to slip,slop,slap!
4 WEEKS OUT - SUGGESTED REST WEEK
MID-WEEK
During the week, it's worthwhile going back and revisiting some of the shorter hikes you did earlier in your training such as some that are listed above. You'll be surprised as to how much easier you'll complete thiese walks!
WEEKEND
40km hike
Revisit some past hikes
It's difficult to find trails on Alltrails when you start getting to these much larger distances, so your best bet is to work out how many laps you would need to do of your favourite hike or, similar to the above, walk 20kms from your home and then back again.
3 WEEKS OUT
MID-WEEK
During the week, it's worthwhile going back and revisiting some of the shorter hikes you did earlier in your training such as some that are listed above. You'll be surprised as to how much easier you'll complete thiese walks!
WEEKEND
45km night hike
You decide!
When doing a night walk, we recommend doing a hike you've done before so you know the track well and redue your risk of getting lost. Remember to always train with at least one another person, tell someone where you''re training, when you're expected to be back and make sure you pack a hi-vis vest. We would recommend finding a loop in Nerang State Forest to train for this hike.
2 WEEKS OUT
MID-WEEK
With only two weeks to go, the most important thing at this stage is to avoid injury. Meaning you should only be going o
WEEKEND
Approximately 20km return hike
Army Land Training Day
Please note that training through army land is strictly prohibited, the army run live grenade and shooting drills here, it's very important that you do not enter this area. Details will be announced very soon about an Army Land Training Day. This is where you and your team will have access to walk through Army Land in order to get to know the Kokoda Challenge course. Please keep an eye on our socials and look out for our emails for more details.
This is also your last chance to test out any gear, you don't want to be trying any new gear at the event, or be trialling any new food including gels - test everything during your training!
1 WEEK OUT - SUGGESTED REST WEEK
MID-WEEK
Gentle walks, short bike rides or swims. This week should really be about resting so only very gentle excercise if necessary. This week is also all about avoiding injury.
WEEKEND
Support crew debrief
With your whole team and support crew
Now's the time to go over all the finer details. By now, you should hae discussed who is in your support crew, where they need to be etc. but now is the time to work out the finer details! What time you're approximately going to meet them, what you want them to bring etc.
