Preparing for Kilimanjaro
The mountain rewards preparation more than fitness, and time on the trail more than stride length. Here's how to give yourself the best shot at Uhuru Peak.
Training plan (12 weeks)
A 12-week build-up is enough for most reasonably-active people. If you're starting from a low base, double it.
Altitude & acclimatisation
Almost everyone feels altitude above 4,000 m. The way to manage it: choose a long route, climb slow, drink 3–4 L a day, and listen to your body. Diamox (acetazolamide) taken from day 2 helps many climbers — discuss with your doctor before you fly.
| Zone | Altitude | What you'll see |
|---|---|---|
| Cultivation | 800–1,800 m | Farmland on the lower slopes |
| Rainforest | 1,800–2,800 m | Dense montane forest, colobus monkeys |
| Moorland | 2,800–4,000 m | Heather, giant lobelia, big skies |
| Alpine desert | 4,000–5,000 m | Rock, scree, fierce sun |
| Arctic | 5,000–5,895 m | Ice, snow, glaciers near the summit |
Best time to climb
Two main windows. Avoid the long rains (Apr–May) on southern routes.
JanGood
FebGood
MarOK
AprWet
MayWet
JunOK
JulGood
AugGood
SepGood
OctGood
NovWet
DecOK
Summit night temperature: −10 °C to −20 °C with wind chill, regardless of month. Bring the warm kit.