Make walking the centre of preparation
Build regular hill walks from your current level. Gradually extend time on your feet and add elevation gain rather than making a sudden jump to very long outings. Where hills are scarce, stairs can help with climbing movement, but make room for outdoor walking and uneven ground.
Use your actual boots, socks and daypack. Fit problems are much easier to solve at home. Carry a realistic walking load; you do not need to simulate a porter’s duffel.
Practise the second day, not only the first
Include consecutive walking days when you can recover adequately between them. Notice how feet, knees, appetite and sleep respond. Keep a sustainable pace and practise eating, drinking and adjusting clothing during breaks.
Downhill training matters. The summit stage on the sample routes continues into a long descent, often on loose or rocky ground. Learn controlled foot placement and practise using poles before relying on them on the mountain.
Match practice to your route
Lemosho and Machame include the Barranco Wall: discuss any concern about scrambling or exposure. Marangu’s final exit is a long downhill day even with hut accommodation. Northern Circuit adds more consecutive days and camp routines.
Umbwe’s fast early ascent requires particular discussion with the mountain team; a harder training programme does not solve the altitude profile.
Arrive rested and familiar with your kit
Allow time to build up rather than chase a last-minute fitness target. Reduce demanding training before departure and arrive rested. If you have symptoms, injuries or medical concerns, obtain individual professional advice. There is no universal fitness test that certifies summit readiness.