The Tenzing Hillary Everest Marathon is not just a race; it’s an extraordinary adventure that takes participants through some of the most breathtaking and challenging terrains on Earth. 

One of the defining features of this marathon is its elevation profile, which makes it one of the highest and most demanding races in the world. 

Here’s a detailed account of the elevation profile and what participants can expect.

Total Elevation Descent: 1,924m (6,312ft)

From the starting point at Everest Base Camp (5,364m/17,598ft) to the finish line at Namche Bazaar (3,440m/11,286ft), participants will experience a total elevation descent of approximately 1,924 meters (6,312 feet).

Everest Marathon Elevation Profile

  • Everest Base Camp (Starting Point): 5,364m above sea level
  • Gorak Shep (4.6km): 5,170m above sea level 
  • Lobuche (9.6km): 4,869m above sea level
  • Thukla (12.1km): 4,585m above sea level
  • Dingboche (17.3km): 4,351m above sea level
  • Bibre Loop (21.5km): 4,343m above sea level
  • Pangboche (28.5km): 3,899m above sea level
  • Tengboche (32.6km): 3,860m above sea level
  • Laublsasa (36.1km): 3,439m above sea level 
  • Kyangjuma (38km): 3,592m above sea level  
  • Namche Bazaar (Finish – 42.2km): 3,440m above sea level 

Source: Alltrails

Chart1
Source: Everest Marathon

Recommended Everest Marathon Gear & Clothing

Preparation is key for the Everest Marathon, given its extreme conditions. Here’s a curated list of gear and clothing essentials to ensure safety and comfort throughout the race:

Clothing:

  • Thermal Base Layers: Opt for moisture-wicking fabrics that will help keep you dry and warm in cold conditions like those at high altitudes.
  • Insulated Jacket: A lightweight, down or synthetic jacket is crucial for warmth.
  • Running Tights and Shorts: Layer tights under shorts for added insulation.
  • Windproof Jacket: Protect yourself against harsh winds with a breathable layer.
  • Hat and Gloves: A thermal hat and gloves are essential for maintaining body heat.

Gear:

  • Trail Running Shoes: Shoes with a strong grip and ankle support are vital.
  • Hydration Pack: Staying hydrated is crucial; choose a pack that fits comfortably over your gear.
  • Sunglasses: High UV protection sunglasses to shield eyes from intense sunlight.
  • Sunscreen: A high SPF sunscreen to protect exposed skin from harsh UV rays.
  • Headlamp: Necessary for early starts or late finishes, ensuring visibility.

Additional Tips:

  • Test your gear during training to ensure comfort and functionality.
  • Dress in layers for easy adjustment to varying temperatures.
  • Consider carrying a small, lightweight backpack for personal essentials.

Training for the Everest Marathon

Successfully completing the Tenzing Hillary Everest Marathon requires a specialised training approach. Here are key strategies to prepare both physically and mentally for the challenge:

Altitude Acclimatisation

Spend time at high altitudes if possible, to adapt your body to lower oxygen levels. Incorporate stair climbing and hill repeats in your training regimen to simulate elevation gains. 

Endurance Training

Long runs are essential. Gradually increase your distance to build stamina. Back-to-back long runs mimic consecutive days of trekking and running in the Himalayas.

Strength Training

Focus on lower body strength for uphill climbs and stability. Core exercises improve balance on uneven terrain.

Mental Preparation

Practice mindfulness and visualisation techniques to mentally prepare for the marathon’s demands. Engage in backcountry running or hiking to familiarise yourself with remote conditions.

Nutrition and Hydration

Experiment with nutrition and hydration strategies during training to find what works best for you at altitude. Learn to recognise signs of dehydration and altitude sickness.

Want to secure a great deal on race entry and accommodation?

Are you ready to take on one of the most exhilarating and challenging marathons in the world?

Travelling Fit is the official Australian sales representative for this iconic event, has been helping adventurers from across the world conquer this race for over 16 years.

We offer exclusive packages that cater to every aspect of your Everest Marathon experience, ensuring a smooth preparation for the big day. Choose between:

  • 19 days / 18 nights – Lodge Trek + race event
  • 21 days / 20 nights – Gokyo Valley Trek + race event
  • 22 days / 21 nights – Island Peak Summit + race event

All packages include:

  • Guaranteed race entry to the Tenzing-Hillary Everest Marathon (Runners only)
  • Return airport Transfers in Kathmandu
  • 4 Nights of hotel accommodation in Kathmandu (2 pre and 2 post-trek)
  • 12 Nights lodging during the trek
  • 2 Nights camping at Everest Base Camp before race day
  • Half-day sightseeing tour in Kathmandu
  • Return flights between Kathmandu or Ramechap and Lukla
  • All meals are included whilst on the trek
  • Celebration Dinner Party and awards in Kathmandu on 02 June
  • Certified Guides
  • Trekking permits and National Park entrance fees
  • Porters to carry luggage during the trek (max. 15kg per person)
  • Personalised Travelling Fit Running Top
  • Invite to Travelling Fit’s Tenzing Hillary Everest Marathon Closed Facebook Group

We also offer these packages for the Tenzing Hillary Everest Half Marathon and Ultra Marathon.

Check out our event pages to learn more or contact us today to speak with a member of our friendly staff!