The only way to become a better hiker is to hike! In the months and weeks before your climb, you should practice hiking outdoors and put at least one hundred miles on the hiking boots you will take with you on your climb! Finding local hiking trails near you should be an easy task. An internet search of federal, state and county parks should give you many choices. The easiest type of hike to take would be an “out and back” or a “loop” hike. For an out and back, simply find a trail, walk down it for a set time or distance, then simply turn around and walk back to the start. A loop hike is one that makes a big circle; ending where you began. Here are some tips that will help you safely begin your trail training adventures:

• Get a good trail map or guide book of the area where you are hiking, then decide on the route you will take. In many towns and cities there are Hiking Meet-Up groups you can connect with so you don’t have to hike alone.
• Be sure to always tell a trusted family member or friend where you will be hiking and when you are expected back home again.
• Wear sensible clothing for the conditions and carry extra in case the weather changes for the worse. For high-altitude and exposed hikes, wear or bring synthetic (non-cotton) clothing, it’s the only way to go!
• Regardless of the weather forecast, always take raingear with you. This includes waterproof tops and bottoms or even a poncho and gaiters.

Hike along outdoor trails, gradually increasing your pack weight until you eventually feel comfortable carrying a 25lb pack. This will be more weight than you’ll carry on your actual Kilimanjaro climb, however, the idea is to train at heightened level prior to the trek so that you can complete the trek in peak physical form. If elevation gain is difficult or impossible to achieve where you live, you can train using stairs or an inclined treadmill or stairmaster. It is important to use different surface terrains (i.e. gravel beds, sand dunes, river banks) you have access to. 

An acceptable objective would be to ascend 3,000 feet carrying an average pack of 25 lbs in a 3-4-hour period, or roughly 1,000 vertical feet per hour. To increase your pack weight, carry water in gallon containers, so you can lighten the load by dumping water as needed. Initially, you will want to start with a hike that gains up to 1000’ elevation over 5–7 miles round trip, and carry a 10 lb pack; each hike try adding 2-3 lbs until you are comfortable with a 25 lb pack, then begin increasing the total elevation gain and mileage. When you can gain 3,000 feet while carrying a 25 lb pack, start decreasing rest stops and increasing speed on each training hike. One month from your climb, you should be comfortable hiking on successive days carrying at least 25 lbs. To get us in prime condition we will employ two training techniques that will be useful for this high-elevation trek: 1) interval training and 2) back-to-back training:

Back-to-back training involves hiking sequential days, the first with your target pack weight (25 lbs) and gaining at least 3,000ft and the second with a slightly lighter weight (20 lbs) for a longer distance and/or elevation gain. The goal is to simulate the back-to-back climbing days while you are on Kilimanjaro and help you gain both physical endurance as well as psychological strength for the challenge of sequential intense days without any recovery days in between. 

Interval training means exerting yourself in relatively short periods of time, allowing for a short period of recovery and repeating. Climb a steep hill or set of stairs continuously for several minutes. Push as hard as you can while ascending, then recover coming down, and repeat for anywhere from 20–45 minutes depending on how close to your climb you are. You will want to gradually add weight to your pack (no more than 10% per week) until you can carry 25 lbs throughout your workout. When feasible, include as many hikes at altitude as possible — and in winter conditions — to become familiar and comfortable with how your body performs in extreme cold and in high elevations.