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I haven't timed my walks at Glasgow but would think your times are pretty good. I was doing my training at 5-6 km per hour including hills and was advised by a repeat Kokoda trekker to slow it considerably and add distance. We did max distances of about 22km and hill sessions as often as possible. Out trek leader said most people needed more downhill training due to stresses on the legs/ knees etc.
Yeah the climbs are continuous and at times seem never ending. The pace would be far slower than what you would be doing on the Glasgow in terms of 3 repeats in two hours. If I was you I'd try going a bit slower and try doing a 4th repeat.
If you are doing 3 repeats of the Glasgow track comfortably then your training preparations are going really well. it's always difficult to replicate a 2 hour continuous climb on shorter tracks but hitting shorter climbs and doing it at a good pace like it looks like you are is ideal.
I found that Mt Donna Buang to be the best track if you are after a long session but you can't go past a couple of climbs of the Glasgow track in the Dandenongs. It's relatively short but you won't find a steeper or more uneven track.
Yeah it is part of that trail. There are 6 sections to it. If you check out http://www.railtrails.org.au it has all the info you need, directions, descriptions etc.
Gday mate, with 12 months til your trek I would get your quads and hammies as strong as possible as it greatly reduces strain on knees. You could also consider daily glucosamine and if you are still unsure take a knee brave with you.
G'day amyj,
As someone from an exercise science background the key to a training program for kokoda initially is increasing cardio fitness, core strength, leg & upper body strength, flexibility etc by any means the participant enjoys and will regularly do. As the trek approaches prob last 3 months the training should be as sport specific as possible, I.e pack hiking, hills & hills and the more hills, stair training, and weight training. Intensity, duration etc should also follow what is expected on the trek. Rest, recovery and progressive overload are also important for you program. Good luck. Feel free to ask any Q's you may have.
