Everest-Marathon - 20 Days

“Overview”

29th May is Race Day for the annual Tenzing-Hillary Mount Everest Marathon. Starting at Everest Basecamp (5364m), close beneath the spectacular Khumbu Ice-fall, this is the highest marathon in the world. First run in 2003 as an event for local runners, the race now has a more international reputation and typically includes runners from 20 or more nations. The race route leads mostly downhill on rough tracks and trails, through the spectacular homeland of the Sherpa people, to Namche Bazaar (3446m).

A sting in the tail, however, is the 500 metre ascent from Phunki Tenga to Kunde, before the final descent into Namche. In 2006, Deepak Rai set the record for the route at 3hr, 28 min and 27 sec. We recognise just how important the acclimatisation process is and we now include an additional acclimatisation day at Lukla (2860m), before setting off on the trek to Everest Basecamp. There are 4 further days for acclimatisation in our itinerary, including the day at Everest Basecamp. During the trek, the runners will be accompanied by experienced local guides and a full local support crew, including doctors who will monitor the runners’ physical condition. On race day, there will be an official timekeeper, a team of marshals, regular checkpoints and drinks/feeding stations, as well as medical and emergency evacuation support. Runners will wear an electronic wristband that allows the race organisers to keep track of your progress. Although mostly downhill, this is a challenging route, with snow and ice at the highest level and a lot of rocky and exposed sections of trail. The race is only suitable for runners who train or race under cross-country, trail, fell or mountain conditions. Relatives and friends can join for the trek and accompany the competitors as non-running group member’s. With 3 nights in Kathmandu and lots of time to enjoy the approach to Everest Base-camp, this is a great adventure of life time.

for more details please visit our FAQs section thank you.

HIGHLIGHTS

  • World highest Marathon
  • Plenty of time to explore the Khumbu valley

Itinerary

Day 1
Arrive in Kathmandu TIA and transfer to hotel.

May 15 – Complimentary airport transfers are provided. Himalayan Memories Trek package services begin with the overnight at the hotel in Kathmandu. Please note that unlike the majority of our Nepalese holidays, meals in Kathmandu other than breakfasts are not included in the trip price. We will, however, arrange for an initial briefing with your guide at the hotel. This will be in the early evening and you will be advised about the timing of this when you arrive at the hotel.

Day 2
Fly to Lukla (2860m).

May 16 – After an early breakfast, we transfer to the domestic terminal of Kathmandu Airport, where we check in for the flight to Lukla. Landing on the narrow, sloping runway in the heart of the mountains, after a 40-minute flight, is a very spectacular way to arrive. We check in at our lodge accommodation and take it easy for the rest of the day. There’s lots to see and do in Lukla and a number of cafes where you can watch the comings and goings of the local people and the many trekkers passing through in both directions. Spending a day at Lukla, at 2860 metres elevation, is a brilliant way to kick-start the process of acclimatisation.

Day 3
Trek to Phakding (2610m).

May 17 – Today, the majority of the Everest Marathon competitors will be arriving in Lukla and from this point onwards we will be sharing the trail and many of the lodges with runners from all over the world. After a leisurely breakfast at our lodge (there’s no need to make an early start) we will make the easy hike, largely downhill, to our first lodge at Phakding (2610m) beside the Dudh Kosi River.

Day 4
Trek to Namche Bazaar (3400m).

May 18 – A very pleasant walk by the river through pine forest leads to a short climb to escape a narrow gorge section. We pass the entrance to the Khumbu National Park (where details of our permits are recorded) and then drop down again to the river, which we cross on a suspension bridge. We continue up the wooded valley on a good trail and cross the river again before reaching a confluence of rivers, one coming down from Thame and the other from the Khumbu. We make a final crossing here on a spectacular high suspension bridge and then begin an hour and half ascent to Namche Bazaar (3400m) on a wide switchback trail. This is the sting in the tail of today’s otherwise gentle ascent and one of the steepest parts of the entire route to basecamp. On arrival in Namche, we check into our lodge and have time to look around the Sherpa capital.

Day 5
Acclimatisation day in Namche.

May 19 – Namche Bazaar is tucked away between 2 ridges amongst the giant peaks of the Khumbu. An ancient market place, where goods from across the border in Tibet have always been traded, Namche today boasts an abundance of lodges, cafes, bars and souvenir shops. Options for acclimatisation walks include an easy hike along the panoramic trail towards Kenjoma for spectacular views of Ama Dablam, Nuptse, Lhotse and Everest itself. At this stage, some group members will be keen to try running short sections as a first taste of the Himalayan marathon.

Day 6
Trek to Khumjung (3790m).

May 20 – Today, we will hike up via the Everest Hotel, with its commanding views, to the village of Khumjung which is situated above Namche in an amazing position. Here, at an elevation of around 3790 metres, we have great views of both Ama Dablam and Mount Everest. The afternoon is free to take it easy at our lodge and to admire the views. Alternatively, you can also visit the monastery which has a yak skull on display, visit the local school and medical post, or walk up onto a ridge behind the village.

Day 7
Trek to Deboche (3700m).

May 21 – A relatively easy day of trekking, though at this altitude it can still feel tough on the uphill section. The trail today is very spectacular in terms of scenery. We follow a clear trail east out of Kumjung, before joining the main north-easterly trail towards Thyangboche. There is a long traversing descent to the bridge across the Imja River at Phunki Tenga and then, beyond the river, we climb a long ridge to Thyangboche, home to one of Nepal’s finest monasteries. We have the chance to look around the monastery and the interesting visitor centre there. This is a popular place as it not only affords a good view of the Everest/Lhotse massif but is also the classic viewpoint for Ama Dablam. Shortly beyond Thyangboche, we follow a descending trail to our overnight stop at Deboche. Altitude: 3700 metres.

Day 8
Trek to Dingboche (4410m)

May 22 – Today’s trek takes us above the tree-line to the village of Pangboche, where there is the oldest monastery in the Khumbu. Shortly beyond Pangboche, there is a good lunch stop the small Sherpa hamlet of Shomare, beyond which we continue our walk, gaining height only very gradually, to Dingboche (4350m) at the entrance to the Khumbu Valley. We stay in one of the lodges in this picturesque Sherpa village.

Day 9
Acclimatisation in Dingboche.

May 23 – In accordance with our careful program of acclimatisation we will spend 2 nights at this altitude before moving further up the Khumbu valley. An option today is to hike up into the Imja Valley towards Chukkung (4730m).

Day 10
Trek to Lobuche (4910m).

May 24 – The trek today follows the Khumbu Valley and climbs to the tiny settlement at Thukla. Shortly thereafter, we reach the memorial to those Climbers who have died on Everest and other mountains in Khumbu valley. Here, the trail starts to level out, following the lateral moraine on the west side of the Khumbu Glacier to Lobuche (4910m) opposite the towering pyramid of Lhotse.

Day 11
Trek to Gorak Shep (5140m).

May – 25 – Lobuche is the traditional start point for the final day’s trek all the way to Everest Base camp. However, mindful of the need to get our acclimatisation right, we will move our camp just a short distance up-valley to Gorak Shep. We begin by following a trail through the ablation valley at the side of the Khumbu Glacier gaining height gradually. At this point the glacier is hidden from us by the valley sides, but as we climb to cross the rubble of a tributary glacier, we can see the great Khumbu Glacier stretching away down valley. Beyond this tributary, after a total walk of about 3 hours, we reach an island of sparse grasses below Kalo Pathar. This is the place known as Gorak Shep. Once a summer yak herding meadow, this remote spot now boasts some of the highest tea houses in Nepal. The altitude here is 5140 metres.

Day 12
Acclimatisation day at Gorak Shep. Optional early morning test run of Kalo Pathar (5500m).

May 26 – One of the highlights of any visit to this remote location, is to make the ascent to the viewpoint known as Kalo Pathar. At an elevation of 5500 metres, this point on the ridge running down from Pumori provides one of the finest views of Everest and the Khumbu Valley. The best views are usually to be had first thing in the morning or at sunset, when the western side of Everest is bathed in pink light. On this day, non-runners have the opportunity to walk up to Everest Base camp and/or to make an ascent of Kalo Pathar.

Day 13
Trek up to Everest Basecamp 5364m.

May 27 – Our final approach to Everest Basecamp follows the moraine crest on the west side of the Khumbu Glacier, before dropping down onto the glacier itself. The path on the glacier changes continually due to the movement of the glacier. We pass over rocky dunes, moraine and streams before arriving at the inspirational Everest Basecamp, beneath the stupendous Khumbu Icefall. Once here we will feel the excitement of expeditions who are looking to summit and the anticipation of the race in a couple of days time. We set up our own camp here close to the many tents of the Everest climbers.

Day 14
A day at Everest Basecamp for rest and final race preparation. Spend a second night in base camp.

May 28 – We have a final day of preparation and acclimatisation at Everest Basecamp to ensure that we are ready for the challenge awaiting us tomorrow. Good luck!

Day 15
Race Day - Everest Marathon. The race starts at 7 am. Overnight in Namche Bazaar.

May29- You’ll have to be up early for breakfast ahead of a 7.00 am race start. Shortly after first light, you will take your first running steps back towards Namche Bazaar, with the first 5 kilometre section of the run across the Khumbu Glacier and back to Gorak Shep providing the most difficult underfoot conditions of the whole route. Reaching the well-trodden Everest Trail, the conditions ease and once you reach the main Imja Valley and the half distance point at Orsho (21km), there is a lot more Oxygen available and you should be feeling good. A sting in the tail, however, is the 500-metre climb from the bridge at Phungi Tanga (at 34km) to Khunde above Namche Bazaar. The world’s highest race ends with a final descent via Khumjung and the village of Syangboche to the finishing line in Namche.

Day 16
Free morning and trek to Monjo (2835m).

After our endeavours of yesterday, we have the morning to rest at Namche Bazaar. There will be time for sightseeing, souvenir buying or just sleeping, before we set off on a short and easy descent to tiny village of Monjo.

Day 17
Trek to Lukla.

From Monjo the trail descends and the valley becomes more enclosed, as we pass the villages of Phakding and Chhoplung, to reach Chaurikharka. Here, we begin the approximately 30 minute ascent to Lukla and our final night of the trip. Tonight we will no doubt celebrate the end of a great challenge with our fellow racers and staff.

Day 18
Fly to Kathmandu.

We take the early morning flight to Kathmandu, where we check in to our hotel. The afternoon is free for you to enjoy the sights of Kathmandu, sightseeing or shopping in the colourful Thamel.

Day 19
In Kathmandu with a half-day city tour provided. Everest Marathon party in the evening.

This is an important extra day in case of delays to the flights from Lukla. If we have experienced no delays this is an opportunity to explore the fascinating city of Kathmandu. A half-day guided city tour is provided and this will include stand-out highlights of Kathmandu, such as the giant stupa at Bodhnath. We spend a second night at our Kathmandu hotel. In the evening we will attend the Everest Marathon celebration party!

Day 20
Transfers to Kathmandu Airport For final Departures.

It’s your last day in Nepal! Grab some breakfast, and then take in some last-minute shopping in Kathmandu. We’ll make sure you arrive at Kathmandu International Airport with plenty of time before your flight home. At this time, we’ll say our goodbyes and bid you farewell, armed with warm memories and gorgeous photos to show your loved ones.

Includes

  • * 1. ARRIVALS AND DEPARTURE TRANSPORT TO AND FROM HOTEL TOURIST BUS OR PRIVATE VEHICLES.
  • * 2. ACCOMMODATION IN 3 STAR CATEGORIZED HOTEL IN KATHMANDU.
  • * 3. HIMALAYAN MEMORIES TREK DUFFEL BAG,
  • * 4. WELCOME DINNER WITH NEPALI CULTURAL SHOW.
  • * 5. GOVERNMENT LICENCE HOLDER TREKKING GUIDE
  • * 6. ALL MEAL BREAKFAST, LUNCH, DINNER, AND TEA, COFFEE,  ON THE TREK.
  • * 7. ALL STAFF FOODS
  • * 8. PORTER WAGES
  • * 9. PORTER EQUIPMENTS
  • * 10. NATIONAL PARK ENTRY FEE.
  • * 11. MUNICIPALITY CHARGE.
  • * 12. ALL GOVERNMENT TAXES.

Exclude

  • * 1. LUNCH AND DINNER IN KATHMANDU EXCEPT for WELCOME AND FAREWELL DINNER.
  • * 2. BOTH WAY INTERNATIONAL FLIGHT AIRFARE.
  • * 3. PERSONAL TRAVEL INSURANCE AND EMERGENCY RESCUE INSURANCE.
  • * 4. NEPAL ENTRY VISA FEE
  • * 5. ALCOHOLIC STUFFS.
  • * 6. FILMING PERMIT OF DRONE AND CAMERA
  • * 7. EXTRA NIGHT ACCOMMODATION IN KATHMANDU IF LATE DEPARTURE.
  • * 8. PERSONAL EXPENSES, LAUNDRY, WIFI CHARGE, SO ON.
  • * 9. STAFF TIPS (MINIMUM OF 5% OF YOUR TOTAL TRIP COST)

MORE INFORMATION

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daily activities

On your trek, every morning, you are awoken early by a Himalayan Memories Trek staff with a first cup of native tea or coffee, along with a bowl of warm water to freshen up. Next, you are served a full breakfast of local fare. Such as fresh fruit and vegetables where it is available. We mainly serve freshly made porridge, eggs, camp made breads etc.

While you have breakfast the Sherpa’s use this time to disassemble the tents, so make sure you pack all bags before sitting for breakfast. while some porters set off on the daily walk in order to make setups in advance of our arrival at the next stop/camp, so that when we get there, all you have to do is relax and enjoy the area.

Typically, our walks start soon after breakfast. After a couple of hours walk, we will stop for lunches. In general, the afternoon walk is shorter than the morning one, to give people time to visit neighbouring villages, to rest and to chat while the chefs prepare the supper.

Insurance

As soon as you book your trip with Himalayan Memories Trek you should purchase a policy which covers trekking upto 5500m this will cover you any unexpected events force you to cancel. Your policy should also cover helicopter rescue in the event of an emergency evacuation.The only two methods of travel mostly are on foot or by helicopter once in the mountains. Obviously certain medical conditions are either so debilitating or urgent that the first option is not practicable as an evacuation method. Helicopter evacuation is very expensive and is also dependent on favourable weather conditions. Many of the helicopters are working at the limit of their operating altitude in the higher parts of the valley. Himalayan memories trek will be well placed to coordinate an efficient rescue but we must stress that there is no single definitive cost for a helicopter rescue, much depends on what else the pilot is doing in the area, how far the helicopter has to fly, where it started from and so on. The maximum is about $10,000 from Everest base camp (for example) Itself, so your travel insurance should cover up to this figure specifically for rescue costs. The helicopter company will require a payment guarantee before they fly, this will be done by your insurance provider, opening a case number and arranging the relevant exchanges of information and certification. For this purpose, it is essential that you have the right policy and provide us with all the policy details. Our staff have got mobile phones and generally, there is somewhere near with a phone signal, or else one of the staff will go to the nearest place. The safety and stability of the injured person is the job of the group and the staff and anyone nearby who can assist because sometimes it can take hours for a helicopter to arrive. Thankfully many of the trails have first aid posts along the way, but every group should be prepared to help deal with an injured person and in this case, it goes without saying that the needs of that person are more important than the trek itinerary.
It will be a matter of the helicopter company ascertaining that it is safe to fly to the relevant location and then flying the casualty to a nominated location, almost certainly a hospital in Kathmandu. The helicopter will then be met by Himalayan Memories trek who will help to coordinate any further stages in the process. The helicopter will also fly into Kathmandu airport and our staff will arrange for a car or ambulance to take the person to the hospital. If for any reason the helicopter is unable to fly we will use our many local staff and contacts to coordinate an alternative rescue and treatment regime. Normally this means using horses or simply stretchering a person off the mountain to the nearest safe place or safe helicopter landing area. Again, this is something that will generally involve everyone.

7 rules in the Himalayas

1) Go slowly and take a full day for the hike rather than get there as fast as possible.

2) Drink lots of liquid.

3) Always give way to yaks right of way and when you meet one on a path with a drop to one side, always stand on the uphill side.

4) Don’t get caught out with inadequate clothing to cope with a rapid change in weather This is the high Himalaya and a clear bright morning does not mean the same in the afternoon.

5) Do not wander off by yourself and always make sure people know where you are. Anything can happen and a slip on scree or moraine can mean getting cold very quickly while waiting for someone to come and help.

6) Part of the trek is on lateral moraine and some places are slippery. There is no need for crampons but simple care where you are walking is important.

7) Remember that the best approach to safety is to prevent an accident happening in the first place.

Acclimatisation

Our treks allow a good time to acclimatise and as a mountain guiding outfit we always want to ensure the trek is safe. Reducing the number of days may make the price cheaper but the chances of safely reaching base camp also greatly reduce. We follow established mountaineering principles of height gain on all treks to altitude.

equipment

The basic idea of the trekking gear for the Himalayas. This Himalaya trekking kit list aims to keep you warm, dry, protected from the sun, able to move comfortably in the mountains and able to be comfortable in the evenings and night.
You will be given a detailed kit list after booking, but the main points to cover are as follows:-

* BAGS – Rucksack or duffel bag for a porter to carry plus a day pack to be carried by you. Your day-pack should be comfortable and capable of carrying everything you need for the day, plus any valuable items such as a camera and mobile phone.

* Top and bottom waterproofs to keep off wind/rain.

* A down jacket, filled with either down or synthetic, designed to be worn while doing physical activity in the outdoors is essential for your kit. This layer will not only keep you warm on the trail should it be cold, but also help you stay cosy in lodges and tea-houses. Often times, these places do not have heat outside of the common area, so a warm puffy jacket will come in handy.

* LAYERS – Shirts, trousers, shorts, T-shirts, jumpers and jackets, hats and gloves. We advise that you do not wear cotton while trekking. Cotton can actually make you colder, and in certain cases, give you hypothermia. Look for synthetic or merino wool material for your layering system.
* BASE LAYER – Thin layers to wick away any sweat and to wear for cold mornings. Both top and bottom. At least two sets.

* FEET – Comfortable running Lighter footwear make sure they are worn in,but not worn out. For socks we advise using non-cotton socks with plenty of cushion. If you are prone to blisters, consider getting silk sock liners. 3-5 pairs.

* SLEEPING – Warm sleeping bag (3-4 season) to get a good night’s sleep at the lodges (they also have blankets)

* DRINKING – Water bottles should be hard plastic. not throwaway bottles. We also advise that you do not bring a water bladder. Hose lines can freeze, and if you use boiled water, the hot water will melt your water bladder. For purification methods, we encourage you to bring a Filter iodine tablets, or a back-country water filter. Please bring spare batteries if you have a UV filter and at least one other method for sterilising water.

* WASHING & MEDICAL quick-dry travel towel, first aid kit, blister kit, extra toilet paper, hand sanitiser, lotion (the air is quite dry), lip balm,

* SUN CARE – sunglasses, sunhat, sunscreen

* OPTIONAL ITEMS – Buff or neck gaiter, down booties (for warmth in the tea-house), if you are travelling during a snowy season, silk sock liners for extra warmth or blister prevention, she-wee or other female urinary device, dry shampoo, and snacks. You can buy snacks along the trail, purchase them in Kathmandu, or bring your favourite treat from home. Bringing a treat from home is a fun way to share some of your culture on the trail. It’s also helpful for those days in which nothing looks tasty. Remember, no cow products. Cows are sacred in Nepal.
* ELECTRONICS – Charging your electronics will cost money while on a trek in Nepal. If you would like to avoid this cost, consider bringing your own portable solar charger. Electronics do not like the cold. Sleep with your phone and any batteries in order to avoid bad battery life due to cold weather.
* EATING/DRINKING – Drinks bottles and insulated bottle covers,

baggage allowance

Your main item of luggage should be a sturdy kit bag, duffel bag or similar. This will be carried during the trek by porters or pack animals and must weigh no more than 15kg. You should also bring on your holiday a day-pack of approximately 30 litres capacity. It is possible to leave items not required on trek at the hotel in Kathmandu. For your international flights, please check the baggage allowance with your airline.

first aid kit

(Personal first aid kit contents)

Paracetamol
Ibuprofen
Antiseptic Wipes
Adhesive Plasters
Blister Plasters
Zinc Tape
Insect Repellent
Antihistamine tablets
Sunblock Cream
Water Purification Tablets

spending money

Approximately $400 (or equivalent in pound Sterling, Euros) changed into local currency, should be allowed for miscellaneous expenses including porter and trek crew tips, drinks etc. It is not necessary to obtain local currency prior to departure. Pound Sterling, US Dollars and Euros are equally acceptable for exchange in Nepal. We recommend that you carry your travel money in the form of cash, since you will exchange the majority of this on the day of your arrival in Kathmandu. If you prefer not to carry all of your spending money in cash, it is possible to withdraw money from ATM’s in Kathmandu using your debit or credit cards. (Fee applies) During the trek it is possible to buy snacks, chocolate, soft drinks and beer on most days. Please be aware that since everything has to be carried up by porters or animals, these items become more expensive as you gain altitude.

staff tipping

Tipping is the accepted way of saying thank you for good service. Normally the porters and any other trek staff are given their tips at the end of the trek and this is best done as a group. Your Guide will advise the group on an appropriate level of tipping. Most groups will hand out the tips with a bit of ceremony (or sometimes a party) on the last evening, to mark the end of the holiday. As a guide, we recommend that each group member contributes around (5 to 10 % of you total trip cost) to these tips. At the end of their trek many people also like to donate various items of equipment to the porters and trek staff who work so hard to make the trip a success. Boots, gloves, hats, scarves and even socks are always warmly received by the porters. Your guide will make arrangements for a fair distribution (possibly by raffle) amongst the trek crew. Please note that you will have the opportunity to tip your guide separately during dinner on the final evening of the holiday. If you felt your guide was especially helpful, please consider an appropriate bonus to him or her of 20% of group tips.

Value of money

Our prices are competitive and good value, and we offer quality, service, security and an ethical stance on tourism in a developing country. We don’t want to be so expensive to run fewer trips and have our staff idle, but on the other hand we believe that running cheap trips that promote the practice of skimming budgets would result in the porters getting next to nothing, which is something we cannot consider. Your porters work extremely hard to carry your gear, advance set ups and keep your journey safe and enjoyable, sometimes at their own risk and peril. We could not complete our journey without them. They have families, too, and we all want to have an enjoyable, rewarding expedition full of great memories! Tashi Delek!

You can send your enquiry via the form below.

Everest-Marathon

Trip Facts

  • flight & private transport
  • 1 to 50
  • 5550m Kalo Pathar.
  • Best available
  • MAY ONLY
  • fully guided up to start point and self guided to finish the race.
  • walking&running
  • breakfast/lunch/diner
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