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Compete in the Tenzing-Hillary Marathon from Everest Base Camp to Namche Bazaar
The tour starts at the Hotel Royal Singi in Kathmandu. There will be a full briefing this evening where you will be given your marathon kitbag, T-shirt and bib. Royal Singi Hotel
We fly to the mountain airstrip of Lukla (2,800m), and set off on the first short leg of our trek, heading northwards up the valley of the Dudh Kosi (or 'milk river'). We descend from the small plateau, down into the forested valley. The trail offers some tantalising views before reaching the small settlement of Phakding (2,652m), where we spend our first night. Tea-house (sleeping altitude 2,652m)
Distance in Km: 8
Distance in Miles: 5
Activity Hours: 3
Heading out of Phakding we follow the Dudh Kosi northwards. This day's walk takes us through magnificent forests with glimpses of the mountains ahead. We cross the river several times by bridges as we pass through the villages of Benkar, Monzo and Jorsale. A final bridge brings us to the foot of the steep climb to Namche. Halfway up this ascent, we may get our first glimpse, cloud-permitting, of the summit of Everest appearing majestically behind the great ridge of Nuptse-Lhotse. A last 300m of climbing brings us to Namche Bazaar, the Sherpa capital and the main town in the area. Namche is a prosperous Sherpa town and an important trading centre. It has a weekly market on Friday afternoon and Saturday morning, but the town bustles all day every day with trekkers, coffee shops, bakeries and stores selling all kinds of trekking and climbing gear as well as Tibetan souvenirs. Tea-house (sleeping altitude 3,440m)
Distance in Km: 15
Distance in Miles: 9
Activity Hours: 6.5
Altitude Gain: 790
We climb steeply out of Namche past the airstrip at Shyangboche to the Everest View Hotel, the highpoint of our day at 3,880m. Built by the Japanese, this spectacularly situated hotel with wonderful views of Everest and Ama Dablam is an ideal place for a tea break. Descending through forest we come to Khumjung, where we have lunch close to the Sir Edmund Hillary School. After lunch, we walk up to Kunde and visit the Edmund Hillary Hospital. The twin villages of Kunde and Khumjung are set below Khumbila, the rocky peak sacred to all Sherpas. For much of the walk, we have great views of Ama Dablam and other Himalayan giants. We walk back down through Khumjumg to the monastery. Sadly, it was damaged in the earthquake but is now being repaired. Inside is a small box and after paying the entry fee (which goes towards the repairs) - we will be shown the only Yeti scalp in the world! Descending to the main trail we spend the night at Kyanjuma.Paul Goldstein and his support team will join us at the lodge in Kyanjuma this evening. Look out for the tiger suit coming around the mountain! Paul will accompany you from this point onwards, until the day after the marathon (30th May), when he will get a head start back to Lukla and Kathmandu. Tea-house (sleeping altitude 3,600m)
Distance in Km: 10
Distance in Miles: 6
Activity Hours: 6
Altitude Gain: 160
This morning we descend to the river; we cross it at the little settlement of Phunki Thangkha at 3,250m, then climb steeply through the forest to Thyangboche at 3,867m. We will be here by lunchtime, and in the afternoon we will visit the famous monastery. The sunset and sunrise on the fantastic panorama of mountains surrounding us are not to be missed - Everest, Nuptse, Lhotse and Ama Dablam provide a wonderful backdrop to our teahouse. Look out for Himalayan Tahr in the forest surrounding the monastery. Tea-house (sleeping altitude 3,870m)
Distance in Km: 6
Distance in Miles: 4
Activity Hours: 4-5
Altitude Gain: 270
We descend through the forest to Devoche and a little further on we cross the rushing Imja Khola, whose valley we now follow. Climbing steadily, the trail enters Pangboche, at 3,900m, the highest permanent settlement in this valley. Ascending the valley, we have lunch at Shomore, after which we leave the trees behind and cross a wooden bridge at the confluence of the Khumbu and Imja Kholas. A short steep climb brings us to Dingboche, at 4,350m, a summer settlement where great peaks surround us. Tea-house (sleeping altitude 4,350m)
Distance in Km: 10
Distance in Miles: 6
Activity Hours: 6.5
Altitude Gain: 480
We spend the day at Dingboche to continue our acclimatisation. Those adapting well to the altitude can climb Nangkartshang Peak at 5,100m for great views of Makalu, Lhotse, Chalotse, Tawoche and Ama Dablam.Tea-house
Distance in Km: 8
Distance in Miles: 5
Activity Hours: 5 (acclimatisation walk around Dingboche)
The trail climbs steeply out of Dingboche past a chorten and ascends the valley gradually to Dugla at the end of the terminal moraine of the Khumbu Glacier. From here we have a short, steep climb up to Chukpo Lari, a beautiful, yet poignant place where there is a line of memorials in tribute to the climbers who have died on Everest and from where we have a beautiful panorama of the peaks lying on the Nepal-Tibet border. The trail then eases off as we follow the valley to Lobuje, a tiny hamlet with a few teahouses. The sunset on Nuptse is not to be missed. Tea-house (sleeping altitude 4,930m)
Distance in Km: 8
Distance in Miles: 4
Activity Hours: 5-5.5
Altitude Gain: 580
The group will trek together as far as Gorak Shep, the closest settlement to Everest Base Camp. The runner's group will then spend the rest of the day resting or exploring the area around Gorak Shep, whilst the supporter's group have the option to do the return trek to Everest Base Camp.Today is a very long, hard day as we leave very early, following the Khumbu Glacier northwards to Gorak Shep (5,184m). The trail undulates up and down the moraine with some short steep sections. The trail is rocky as we are now on the lateral moraine of the Khumbu Glacier. It will take us about 3 hours to reach Gorak Shep where we will have a rest and something to eat. From here to base camp and back there are no lodges so we will fill our water bottles and take some snacks for the walk to Everest Base Camp. We start by walking across the sandy flat at Gorak Shep and climb onto the lateral moraine of the Khumbu glacier. The trail ascends the side of the glacier for a couple of hours before finally descending onto the rocky glacial moraine itself. The trail winds up and down through fascinating ice seracs to the area known as Everest Base Camp, where in spring, we might see in the distance some of the expedition teams as they prepare to climb the mountain. From the Base Camp, we get fantastic close-up views of the Khumbu Ice Fall and we can appreciate just how difficult it is for the climbers to negotiate a route through the huge blocks of ice. Nuptse towers above us and Pumori rears up behind us. After a short photo stop by the Base Camp rock we retrace our steps to Gorak Shep. Tea-houseMeals included: breakfastSupporter's Trek Profile: 13km/8mi / 250m overnight altitude gain / 9-12 hours
This morning we wish the runner's group good luck and say goodbye to them for the next couple of days. The Runners head to Base Camp as the Supporters begin our descent in order to be waiting for them at the finish line on race day. We have another hard day as we climb steeply above Gorak Shep to the small peak of Kala Pattar, 'Black Rock', at 5,545m from where we can look down over the base camps of the various Everest expeditions. This climb affords a magnificent view of the Khumbu Glacier and above all a close-up view of the world's highest mountain. We return to Gorak Shep and retrace our steps to Lobuje for lunch and then continue on down the valley to the lower altitude of Pheriche for the night. (Please note that the walk to Everest Base Camp and the climb of Kala Pattar are both very tough. Sometimes we may change the order in which we tackle the walks depending on the group's ability and weather conditions).Tea-house (sleeping altitude 4,243m)Meal included: BreakfastSupporters Trek Profile: 13km / 8mi / overnight altitude loss 940m / 10-11 hours
Descending through Pheriche, we cross a small bridge and have a short climb before descending to join the main Imja Khola Valley. We follow the valley down to Pangboche through an alpine meadow landscape. We drop down to the rushing river then walk through the peaceful rhododendron forests to the village of Devoche from where we climb back up to Thyangboche on the ridge for lunch. We descend off the ridge to Phunki Tenga and walk back up to Kyanjuma, where we spend the night.Tea-house (sleeping altitude 3,600m)Meals included: BreakfastSupporters Trek Profile: 13km/8mi / overnight altitude loss 650m / 7.5-8 hours
The walk to Namche Bazaar takes us along a beautiful undulating trail high above the Dudh Kosi. We will arrive at around lunchtime and should have some free time to explore the town before the marathon runners start nearing the race finish line. Paul Goldstein coming over the finish line in a gigantic tiger suit is surely going to be a sight to behold! Teahouse (sleeping altitude 3,440m)Meals included: breakfast
Spend a leisurely morning resting or exploring Namche before making the short descent to Monzo. Paul will part ways with us again today, setting off for Lukla and the journey back to Kathmandu. Tea-house (sleeping altitude 2,850m)
Distance in Km: 6
Distance in Miles: 3.7
Activity Hours: 3-4
We retrace our steps to Chaunrikhara where we start the last climb to the airstrip at Lukla. Tea-house (sleeping altitude 2,800m)
Distance in Km: 13
Distance in Miles: 8
Activity Hours: 4.5-5
Altitude Loss: 50
We fly back to Kathmandu and transfer to the hotel. Royal Singi Hotel
Today is free for sightseeing in Kathmandu (it is also a spare day to allow for any delays in the flights to or from Lukla). You may wish to visit the monkey temple at Swayambunath, one of the largest Buddhist Stupas in the world at Bodnath, or the most important Hindu temple in the valley at Pashupatinath. We offer a full range of sightseeing tours which can be booked and paid for locally. Please see the Optional Excursions section within the Trip Notes or the Exodus notice board in the hotel in Kathmandu.Royal Singi Hotel
Join as a supporter (non-runner) and cheer runners on as they cross the race
finish line in Namche Bazaar, or book the marathon package to enter the
marathon yourself!Supporters: 3 nights standard hotels, 13 nights teahouses
(Runners: 2 nights full-service camping replace 2 nights
teahouse)Supporters:13 days point-to-point walking (Runners: 1 full 42km/26mi
marathon, with full porterage replaces 1 day walking)Group normally 5 to 16
plus tour leader and local staff. Min. age 18 yrsAltitude maximum 5545m,
average 3900mTravel by private minibus and 2 internal flightsThe trek portion
involves between 5 and 8 hours walking per day, with some longer daysStaff
carry oxygen and a first aid kit Runners: Fully marshalled race, with the
additional support of Exodus guides Runners: Must have previous (recent)
experience of trekking at altitude, have run other marathons, and will need
to train under fell, trail, cross-country or mountain conditions
Breakfast is included throughout the trip and for the Runners who have booked
the marathon package, lunch and dinner is included at Base Camp and on
marathon day.In the teahouses breakfast will comprise of a choice of bread (a
slice of toast, chapatti or Tibetan bread), a choice of egg (boiled, fried or
omelette), and a choice between either muesli or porridge each day. Hot
tea/coffee will also be served. On specific days, there will not be a choice
for breakfast and either a trekkers breakfast (egg, hash brown, baked beans
and toast) or a pancake with jam/honey will be served - these options are not
available in all teahouses and so we have only included them in locations
where they can be guaranteed. Whilst camping, all meals are included and will
be a mixture of Nepali and Western dishes. On marathon day noodle soup or
porridge will be available at Dingboche. Please bring your own energy or
protein gels/bars/electrolyte sachets for race day.Lunch will be taken at a
teahouse en route - sometimes one of your guides will go ahead with the
group's order to make it more expedient. Dinner will be in the same teahouse
that you sleep at (this is custom in Nepal as teahouses base their room rate
on it).Although most lodges have almost identical menus, they are reasonably
extensive and offer a varied selection, ranging from traditional Nepalese
dhal bhat to pizza and apple pie.Dhal bhat is the staple diet in Nepal and
comes in many different forms but generally comprises some curried lentil
dhal and meat or vegetables, some rice, and a pickle/chutney. Another popular
snack is momos; a type of Nepalese dumpling, fried or steamed, filled with
meat or vegetables.Although meat is available in the teahouses, we advise
against eating it on trek. The meat has often been carried in the heat from
lower altitudes for several days before reaching the lodges and can cause
stomach upsets or illness. Germs can also be spread by handling dirty money -
we recommend using hand sanitiser.If you have a gluten free diet, then we
strongly recommend you bring some extra food and snacks with you to
supplement the food on trek as there will be little variety available for
you, particularly for breakfast. Even many of the soups are from
powder/packets and contain gluten. Gluten free breakfast options will be
limited to vegetable fried rice and a choice of egg, and on specific days
only, a trekkers breakfast (without the toast / with an extra egg) will be
served. Breakfast options for vegans will be limited to a choice of
muesli/porridge with water each day, and on specific days only, a trekkers
breakfast (without the egg), or vegetable fried rice will be served. If you
are lactose intolerant as opposed to vegan then the same will apply although
you will also have a choice of egg each day. If you buy imported food and
drink whilst on trek you will spend more than the Trip Notes suggest.Drinking
WaterStaying hydrated is important when undertaking any physical activity but
particularly so at altitude where it is generally recommended to drink at
least 3-4 litres per person per day.We strongly encourage you not to buy
bottled water on trek as this contributes to the growing problem of plastic
pollution in Nepal’s trekking areas.The teahouses sell boiled water for
approx. Rs150-300 per litre (the price increases the higher you trek) which
should not require treating. This is also perfect for a bedtime refill as it
can double up as a hot water bottle. Alternatively, all teahouses will
provide cold water free of charge, if requested. Although this should not be
drunk untreated, we recommend that you bring a reusable bottle (or two) and
use an effective form of water treatment. There are a wide range of products
available these days which are more effective than traditional purification
tablets - we recommend talking to an outdoor retailer for the latest advice
as technologies are improving all the time: make sure to check the
product’s performance in cold/freezing conditions and consider battery life
(lithium batteries are best in cold conditions).Handheld UV filters such as a
‘SteriPEN’ are widely available to purchase from online retailers such as
Amazon and Ebay – they’re very effective, can treat 1 litre of water in a
couple of minutes and the water is ready immediately – look for lightweight
lithium battery models and remember that you will need to bring a
wide-mouthed bottle (e.g. Nalgene) for use with these devices.There are also
an array of water filter and purifier bottles on the market but be wary of
their weight, bottles with a small capacity and the products performance in
freezing conditions. Exodus has partnered with Water-to-Go, a filtration
system that eliminates over 99.99% of all microbiological contaminants from
any non-salt water source – please visit Water-to-Go for more information.
Exodus customers can claim 15% off your first order, and better still, 15% of
the purchase value will be donated to the Exodus Travels Foundation. Please
note that if the water freezes it will clog up the filter – in this event,
defrost before use by sitting the filter in lukewarm water for 10-15 minutes.
Join as a supporter (non-runner) and cheer runners on as they cross the race
finish line in Namche Bazaar, or book the marathon package to enter the
marathon yourself!Supporters: 3 nights standard hotels, 13 nights teahouses
(Runners: 2 nights full-service camping replace 2 nights
teahouse)Supporters:13 days point-to-point walking (Runners: 1 full 42km/26mi
marathon, with full porterage replaces 1 day walking)Group normally 5 to 16
plus tour leader and local staff. Min. age 18 yrsAltitude maximum 5545m,
average 3900mTravel by private minibus and 2 internal flightsThe trek portion
involves between 5 and 8 hours walking per day, with some longer daysStaff
carry oxygen and a first aid kit Runners: Fully marshalled race, with the
additional support of Exodus guides Runners: Must have previous (recent)
experience of trekking at altitude, have run other marathons, and will need
to train under fell, trail, cross-country or mountain conditions
'Worth More Alive' fundraisingThis trip is a charity fundraiser, the proceeds
of which will go towards renovating two impoverished schools (catering for
around 1000 students) in Bandhavgarh, India as part of the 'Worth More
Alive' (WMA) project which Exodus and Paul Goldstein have supported for many
years. Bandhavgarh National Park is home to the endangered Bengal tiger, and
the WMA project works with the local communities surrounding the park to
educate them about the importance of protecting these beautiful animals, and
the benefit that preserving them rather than hunting them can bring to the
region from tourism. We kindly ask that anyone taking part in this trip also
supports this cause. Please visit the Exodus Travels Foundation: Worth More
Alive Fundraising Page to find out more.Need to knowThe activity level
(Challenging / 5) refers to the 'supporter's' trek only. The maximum
altitude on this tour is 5,545m and the average is approximately 3,900m. Time
is given for acclimatisation, but altitude is a factor and must be considered
- we ask you to refer to the altitude warning within the Trip Notes.The trail
crosses approximately seven modern suspension bridges (twice), all of which
have mesh sides but some are quite long and high and anyone with a strong
fear of heights or vertigo may find them difficult.To help you better prepare
for your Nepal holiday, please also see our Nepal Destination Guide.This
trip includes one or more domestic flights – please refer to the
‘Transport’ section of the Trip Notes for information about the safety of
flying in Nepal.Walking hours stated within the itinerary are given as
approximates only. Timings stated exclude lunch stops and will vary depending
on the pace of your group.Supporters:For supporters, there are 13 days
point-to-point walking with full porterage throughout - you need only carry
your daypack. This is a challenging trek for those confident in their
physical fitness with a chance to walk to Base Camp and ascend Kala Pattar,
from where we get superb close-up views of the highest mountains in the
world. You should have some previous trekking experience and if you do not
partake in regular exercise or hillwalking then you should do some physical
preparation beforehand. Please refer to our activity level
guidelines and walking and trekking fitness training guide.Runners:For
runners, there are 12 days point-to-point walking plus 1 full
marathon. There is full porterage for your main luggage throughout but you
will need to carry your own day pack. For details about running the
42km/26mile full Tenzing-Hillary Everest Marathon (the world’s highest
marathon), you should read this section and the itinerary carefully. The
marathon starts at Everest Base Camp and ends in Namche Bazaar. A GPX map of
the route is available HERE. The race is accurately measured, fully
marshalled and there will be attendants at regular checkpoints, and drink
stations. There will be an official timekeeper. In addition to the official
race event staff, there will be a minimum of 1 member of Exodus staff for
every 4 clients, headed up by Exodus leader and mountaineer Valerie
Parkinson. Marathon Doctors will also be on hand at Base Camp and on race
day, and there will be arrangements in place for medical and emergency
evacuations.In order to partake in the marathon itself, you must be in good
health and exceptional physical condition. The marathon organiser (Himalaya
Expeditions) requires all participants to complete a Medical Form signed by
your doctor stating that you are healthy, free of injury and comfortable at
high altitudes. You will also be required to complete the
organiser’s Registration Form: whilst Himalaya Expeditions accept no
liability, this does not affect your rights in relation to Exodus Travels,
based on our booking conditions and the Package Travel Regulations.You must
have previous (recent) experience of trekking at altitude. You should have
run other marathons and will need to train or race under fell, trail,
cross-country or mountain conditions beforehand in order to prepare for
it.The terrain at the start may be snow-covered, crosses the undulating rocky
moraine of the Khumbu Glacier, and involves numerous steep and uneven stone
steps and mountain trails. As well as the terrain, the altitude is what makes
this tough. The race starting point is 5,362m and there will be 2,777m of
ascent and 4,579m of descent before reaching the finish line at 3,540m. The
maximum altitude on this tour is 5,545m (Kala Pattar) and the average is
approximately 3,900m. This itinerary includes three acclimatisation days in
addition to the two compulsory days for marathon entrants at Base Camp prior
to the race. Please read the ‘Altitude Warning’ in the Trip Notes. There
is also a free day in Kathmandu at the end of the tour to allow for Lukla
flight delays. Please ensure that your insurance covers you to the maximum
altitude of this trip and for the marathon: if taking out insurance through
Exodus, we will provide an endorsement letter confirming the terms of cover
for the marathon.Please Note: Even if the departure date is guaranteed and
you have booked onto the tour, your marathon registration will initially be
'On Request' until we have successfully reserved your place. We will
endeavour to reserve your marathon place as soon as your booking is confirmed
but cannot do so until we have received the following information from
you:Completed Medical FormCompleted Registration FormA scanned copy of your
passportA copy of your travel insurance certificateYour size for the race
T-shirt (and souvenir tracksuit): Chest (inches):
30-32(XS), 34-36(S), 38-40(M), 42-44(L), 46-48(XL), 48-50(2XL)
Waist (inches): 28-30(XS), 30-32(S), 32-33(M), 33-34(L),
36-38(XL), 40-42(2XL)Loyalty discount or Exodus vouchers or any other
discount cannot be redeemed on this tour.To help you better prepare for your
Nepal holiday, please also see our Nepal Destination Guide.Amendment to
Exodus’ Booking Conditions:As places are limited for the marathon event,
Exodus will book your marathon place as soon as we receive your booking.
There is a non-refundable registration fee for the marathon and as such,
Exodus will need to take a higher booking deposit than normal for this tour,
which will be non-refundable and non-transferable. If you cancel your tour
you will lose your deposit. This is an amendment to Exodus’ booking
conditions.Internal Flight DelaysPlease note that adverse weather conditions
at Lukla airport occasionally mean that flights to/from Kathmandu cannot
operate. We include an additional day at the end of the itinerary to allow
for this, but on occasion, persistent bad weather may delay the start of your
trek or your return to Kathmandu.Should there be a lengthy delay at the start
of a trip we will aim to provide a shortened Everest trek, but if adverse
weather conditions continue and the main objective of the trek become
impossible to reach, an alternative trek to another region of Nepal will be
offered. When fixed-wing planes are unable to fly, but helicopters to Lukla
are available, clients may choose to travel by helicopter; in this event, the
price per person will be approximately US$500-600 per person, of which Exodus
will cover half.Should there be a significant delay at the end of your trek,
we will endeavour to get you on the first fixed-wing flights to Kathmandu
available. Should helicopters be able to fly, we will consider paying for
these on a case by case basis to enable clients to meet their international
flights. In the case of persistent adverse weather, Exodus will re-book
international flights for Flight Inclusive clients, but please be aware that
clients booking on a Land Only basis will be responsible for re-booking their
onward travel and for any associated costs.
Hotels, Lodges & CampingThis tour spends three nights in a comfortable hotel in Kathmandu and
thirteen nights in lodges (teahouses). For those running the marathon, two
nights full-service camping (at Everest Base Camp) replace two nights in the
lodges.In Kathmandu, we usually stay at the Hotel Royal Singi, located within
walking distance of the Thamel district. All rooms have en suite facilities
and there is a restaurant, a bar and an outdoor courtyard. There is
complimentary Wi-Fi throughout. There is an Exodus desk in the hotel lobby
and an Exodus representative will usually be available daily in the mornings
and evenings. The teahouses are basic but adequate; please be realistic
about what to expect in the mountains. The hub of the teahouse is the dining
room, usually decorated with colourful traditional rugs, sometimes with a
stove or heater (some lodges charge a fee to put the heater on). Most
teahouses sell snacks and other essentials such as tissues, soap and toilet
paper. Almost all lodges have electricity but it is not wholly reliable and
lighting may not be bright enough to read by – a torch is essential.
Electrical charging facilities are generally available only in the dining
room (charged at approx. Rs150-350 per hour per device). Most lodges in the
Everest region offer Wi-Fi. - below Kyanjuma you have to pay for it in each
lodge (approx. NPR500 per stay). Above Kyanjuma you can buy an Everest link
data card for about NPR2000 that should work in all the lodges above
Kyanjuma. Sometimes the Wi-Fi may not work because of the poor network
coverage or power cuts.We book twin-share bedrooms throughout this trek. Beds
with foam mattresses, bedsheets and a pillow are provided. Bedrooms are
unheated and can get cold at night so you will need to bring or hire a
sleeping bag.Most lodges have only one or two basic toilets and sometimes
these are located outside the main lodge building. Toilets are usually Asian
’squat’ style; although many lodges have now installed ‘western
style’ seated ones. Toilet paper is not provided so you should bring your
own or buy it locally (please dispose of it the bin provided – do not put
it in the bowl). If there is not a flush handle, there should be a container
of water to pour down – if it is empty (or frozen) please either refill it
or ask the lodge to.Some lodges now have hot 'showers' (charged at approx.
Rs250-500 per shower). Sometimes a hot shower is simply a bucket of hot water
and not a showerhead.Standards of cleanliness vary especially in the peak
trekking season and in winter when the water freezes at night. As a general
rule, the higher altitude you go to, the more basic the lodges and the more
expensive food and services become. The lodges at Gorak Shep are very basic.
Please report any problems to your leader or the lodge and be vigilant in
your personal hygiene regime – use soap or hand sanitiser gel before and
after toilet breaks, snacks and meal times.For the two nights camping,
mattresses are provided and you will sleep in tents pitched on the glacial
moraine. There will be a dining tent with chairs, toilet tents and full camp
staff. All food and hot drinks, snacks and water are provided whilst
camping.Extra AccommodationIf you require any additional accommodation in
Kathmandu either before or after the tour, Exodus can book this for you
(subject to availability), please enquire with your Sales Consultant.Single
AccommodationIf you prefer your own room, we offer a single supplement for
the hotel nights in Kathmandu only (subject to availability). While in the
tea-houses and camping, single rooms/tents cannot be guaranteed but if a
single room is available in the lodge that night, you can pay locally on a
day by day basis.
The group will generally be between 4 and 16 people.We have representatives
in Kathmandu who will look after your transfers to and from the airport and
will be around to answer other questions you may have about your trek. There
is an Exodus desk and noticeboard in the Royal Singi Hotel in Kathmandu. The
desk is manned morning and evening.Paul Goldstein and his support team will
join the group in Kyanjuma on 21st May and will accompany runners all the way
to Base Camp and compete in the race but will then leave the group in Namche
on 30 May. Supporters and runners will trek together on all days with the
exception of 27th, 28th and 29th of May when the runners will spend time
camping at Everest Base Camp in preparation for race day. the group will be
reunited on 29th May at the marathon finish line in Namche Bazaar.This
venture will be led by Valerie Parkinson, winner of the 2021 Wanderlust Guide
awards, who has been leading treks in the Himalaya for over 30 years. Valerie
was the first British woman to summit Mount Manaslu, the world's eights
highest mountain. She will share her mountaineering experience, including
talking about her own Everest summit expedition and Everest North Col
Expedition with you along the way!Valerie will be supported by a team
of English-speaking Nepali Trekking Guides, who are licensed by the Trekking
Agencies’ Association of Nepal (TAAN) and also receive additional training
through Exodus.On all of our Nepal treks there will be one member of trek
staff for every four clients - this ratio will come into effect from Kyanjuma
onwards as Paul joins the group with one of the guides. This ratio may change
if for any reason a guide has to stay behind with a member of the group.
There will also be a team of porters, who will each carry two kitbags -
please therefore respectfully limit your kitbag to 10kg per person. Porters
are given suitable clothing for treks above 4,500m (windproof jacket and
trousers, boots, socks, gloves, hats, sunglasses). All the trekking staff are
fully insured by our local partner in Nepal.
Breakfast is included throughout the trip and for the Runners who have booked
the marathon package, lunch and dinner is included at Base Camp and on
marathon day.In the teahouses breakfast will comprise of a choice of bread (a
slice of toast, chapatti or Tibetan bread), a choice of egg (boiled, fried or
omelette), and a choice between either muesli or porridge each day. Hot
tea/coffee will also be served. On specific days, there will not be a choice
for breakfast and either a trekkers breakfast (egg, hash brown, baked beans
and toast) or a pancake with jam/honey will be served - these options are not
available in all teahouses and so we have only included them in locations
where they can be guaranteed. Whilst camping, all meals are included and will
be a mixture of Nepali and Western dishes. On marathon day noodle soup or
porridge will be available at Dingboche. Please bring your own energy or
protein gels/bars/electrolyte sachets for race day.Lunch will be taken at a
teahouse en route - sometimes one of your guides will go ahead with the
group's order to make it more expedient. Dinner will be in the same teahouse
that you sleep at (this is custom in Nepal as teahouses base their room rate
on it).Although most lodges have almost identical menus, they are reasonably
extensive and offer a varied selection, ranging from traditional Nepalese
dhal bhat to pizza and apple pie.Dhal bhat is the staple diet in Nepal and
comes in many different forms but generally comprises some curried lentil
dhal and meat or vegetables, some rice, and a pickle/chutney. Another popular
snack is momos; a type of Nepalese dumpling, fried or steamed, filled with
meat or vegetables.Although meat is available in the teahouses, we advise
against eating it on trek. The meat has often been carried in the heat from
lower altitudes for several days before reaching the lodges and can cause
stomach upsets or illness. Germs can also be spread by handling dirty money -
we recommend using hand sanitiser.If you have a gluten free diet, then we
strongly recommend you bring some extra food and snacks with you to
supplement the food on trek as there will be little variety available for
you, particularly for breakfast. Even many of the soups are from
powder/packets and contain gluten. Gluten free breakfast options will be
limited to vegetable fried rice and a choice of egg, and on specific days
only, a trekkers breakfast (without the toast / with an extra egg) will be
served. Breakfast options for vegans will be limited to a choice of
muesli/porridge with water each day, and on specific days only, a trekkers
breakfast (without the egg), or vegetable fried rice will be served. If you
are lactose intolerant as opposed to vegan then the same will apply although
you will also have a choice of egg each day. If you buy imported food and
drink whilst on trek you will spend more than the Trip Notes suggest.Drinking
WaterStaying hydrated is important when undertaking any physical activity but
particularly so at altitude where it is generally recommended to drink at
least 3-4 litres per person per day.We strongly encourage you not to buy
bottled water on trek as this contributes to the growing problem of plastic
pollution in Nepal’s trekking areas.The teahouses sell boiled water for
approx. Rs150-300 per litre (the price increases the higher you trek) which
should not require treating. This is also perfect for a bedtime refill as it
can double up as a hot water bottle. Alternatively, all teahouses will
provide cold water free of charge, if requested. Although this should not be
drunk untreated, we recommend that you bring a reusable bottle (or two) and
use an effective form of water treatment. There are a wide range of products
available these days which are more effective than traditional purification
tablets - we recommend talking to an outdoor retailer for the latest advice
as technologies are improving all the time: make sure to check the
product’s performance in cold/freezing conditions and consider battery life
(lithium batteries are best in cold conditions).Handheld UV filters such as a
‘SteriPEN’ are widely available to purchase from online retailers such as
Amazon and Ebay – they’re very effective, can treat 1 litre of water in a
couple of minutes and the water is ready immediately – look for lightweight
lithium battery models and remember that you will need to bring a
wide-mouthed bottle (e.g. Nalgene) for use with these devices.There are also
an array of water filter and purifier bottles on the market but be wary of
their weight, bottles with a small capacity and the products performance in
freezing conditions. Exodus has partnered with Water-to-Go, a filtration
system that eliminates over 99.99% of all microbiological contaminants from
any non-salt water source – please visit Water-to-Go for more information.
Exodus customers can claim 15% off your first order, and better still, 15% of
the purchase value will be donated to the Exodus Travels Foundation. Please
note that if the water freezes it will clog up the filter – in this event,
defrost before use by sitting the filter in lukewarm water for 10-15 minutes.
For airport transfers we use a private minibus. Flights to and from Lukla
will usually be in a Twin Otter or Dornier plane. This point to point
trekking holiday requires customers to walk between each overnight stay under
their own steam. Other forms of transport may be available along the route
(horses, jeeps etc) but Exodus is not able to take responsibility for the
safety or the cost of any transport that customers choose to take even if
provided with the assistance of our leader or staff.Flying in NepalMany of
our treks in Nepal use domestic flights to reach the trekking areas. The
mountainous terrain is often subject to changeable weather which makes flying
conditions complex. In addition, the Civil Aviation Authority (CAA) of Nepal
does not operate to the same standards as those of western nations. The EU
chose to highlight the poor safety record in Nepal in December 2013 by
including all Nepalese registered airlines on the EU ‘banned list’
preventing them from flying in EU airspace. While no Nepalese-registered
airlines currently fly within the EU, the EU instigated this ban to highlight
the risk of flying in Nepal to EU citizens. Flying within Nepal is therefore
a known risk and we encourage you to consider this carefully before booking.
We suggest you refer to the following sources.- The current travel advice
for Nepal issued by the UK Foreign and Commonwealth Office- The Air Safety
Network entry for NepalIn response to concerns over this safety record,
Exodus arranges for independent air safety experts to visit Nepal on our
behalf to assess the suitability of the available carriers on an annual
basis. We then restrict our use of airlines to only those approved as part of
this audit process. In emergency situations, we will need to use helicopters
and we also have a list of approved helicopter carriers. Please consider all
of the information above when deciding to book this holiday.
Travelling flight inclusive from London: 18 daysThe group flight from London
is an overnight flight departing the day before Day 1 of the
itinerary.Flights from LondonWe normally use the scheduled services of
Turkish Airways (depending on availability). As flight timings and schedules
change regularly we recommend you call one of our specialist sales staff or
your agent to confirm up‐to‐date timings. Please note timings may change
at a later date and cannot be confirmed until approximately two weeks before
departure.Internal flights during the trip are with a local
airline.Travelling land only: 17 days starting and ending in KathmanduYour
trip normally starts at our hotel in Kathmandu in the morning of Day 1 of the
itinerary. Details of how to reach the start point are provided in the Final
Joining Instructions ‐ sent approximately two weeks before departure.Please
pay attention to the Internal Flight Delays section of the Trip Notes.
The cost of a taxi is likely to be about £6/US$10 should you decide to make
your way independently.
The main trekking season in Nepal is from October to May when daytime
temperatures at most altitudes are generally comfortable for walking, the sky
is clear much of the time and rain and snow are occasional occurrences.
Daytime temperatures will vary from 15ºC to 35ºC in the Kathmandu Valley to
around 10ºC at 3,600m and progressively lower the higher we
go. Pre-monsoon/spring: May. May is generally the warmest month during the
trekking season, typically with strong sunshine during the day - at high
altitudes where the air is thin, the UV rays are strong and SPF50 sun cream
is recommended. Temperatures will vary with altitude and have been less
predictable in recent years. Rain cannot be ruled out but is usually in the
form of light showers in the afternoons if it occurs. At higher altitudes
precipitation will be snow, not rain, and sudden snow showers are possible in
spring. Mornings are generally clear, and a haze often builds up in the
afternoons in spring. In general, day time temperatures on trek may reach
highs of 20-22ºC, although in the shade it may drop to 10-15ºC not allowing
for any wind chill. Mornings and evenings will be cooler, say 5-10ºC. At the
higher reaches of the trek temperatures at night and early morning may fall
below freezing (usually no lower than to -5-8ºC in May but extremes are
always possible). It is very hot in the lowlands and temperatures rise to
35ºC in Kathmandu. Whilst extreme weather conditions are not common in May,
mountain regions are particularly changeable and unpredictable, and it is
possible to have sudden hot or cold fronts and you should be prepared for
extremes beyond the conditions described above.
There is a weight restriction on the flight to and from Lukla of 10kg checked
baggage plus 5kg hand luggage. It is not a problem if you check in 1-2kg more
than this as long as you are happy to pay an excess luggage charge (approx.
£1 per kg).Any baggage not needed on the trek can be left in storage at the
Hotel Royal Singi in Kathmandu free of charge. Many people find it easiest to
pack the Exodus kitbag inside a wheelie case which can be left in Kathmandu
with anything not needed for the trek, whilst the kitbag will be carried by
your porter on the trek.Each porter carries two kitbags therefore please
respectfully limit your kitbag to 10kg maximum per person. At Gorak Shep, the
Runners will need to split your gear into two bags: leaving your main kitbag
at Gorak Shep on 27 May and taking a smaller bag with you to Base Camp (max.
7kg) with only what is needed for the next 2 nights at Base Camp and on race
day. Exodus porters will drop your small bag at Base Camp and then return to
Gorak Shep to collect your main kitbag, which they will carry to Lukla so it
will be there waiting for you when you finish the race. On the morning of
race day, you will leave your small bag at Base Camp and the event porters
will endeavour to carry it to Namche on the same day, but otherwise, they
will get it back to you by the morning of 30th May. Please note: If applying
for a visa on arrival, you should bring one passport photo with you in case
the electronic machines at Kathmandu airport are out of order. Many Nepalis
are still traditional in the way they dress. We, therefore, recommend that
you dress conservatively - no sleeveless tops or revealing clothes. Although
shorts are acceptable, they should be modest and reach to just above the knee
and for women a skirt or trousers are preferable.For race entrants, an
Everest Marathon kitbag will be provided locally. Runners will also be given
a marathon T-shirt which you must wear during the race.Small duffel bag (with
room for only what you will take for the 2 days at Base Camp and for race
day, max. 7kg)Daypack (approx. 30 litres)Dry bags to line daypack and
kitbagWaterproof synthetic or leather walking boots (worn in)Several pairs of
walking socks3/4-season sleeping bag3/4-season down/synthetic insulated
jacketWaterproof jacketThermal topWarm fleece/jumper
(mid-layer)Shirts/t-shirts/base layersLight/mid-weight trousersWaterproof
trousers/over trousersThermal long johnsLong shortsWarm hat and
glovesScarf/Buff (which can be pulled over your nose and mouth to protect
against fine mountain dust)Sunhat, Sunglasses, Sunscreen and lip salve with
sun protection1-2 x 1-litre water bottles (ideally with a wide opening, e.g.
Nalgene or similar)Water treatment: SteriPEN / water purification
tabletsTravel towelUnderwearWashbag and personal toiletries - biodegradable
soap/shampoo/wet wipes recommendedAnti-bacterial handwashing gelToilet paper
(and biodegradable bags for any nature stops between teahouses)Small personal
first aid kit (commonly required are: antibiotics, antiseptic, throat
lozenges, diarrhoea treatment, rehydration sachets, painkillers, plasters,
blister treatment)Head torchPlug adaptorFor those competing, in addition to
the above:Suitable running shoesRunning vest & shorts/leggingsRehydration
system with hose - highly recommended for race day although can
freezeOptional equipment:Trainers for the eveningsSpare lacesCameraSolar
charger/spare batteries/power bankTrekking pole(s) - highly
recommendedSleeping bag linerRepair kit – (e.g. needle, thread, duct
tape)GaitersThere can be unseasonal snowfall on any trek. You may want to
bring a pair of Yaktrax (mini-crampons) or similar if you have a pair. If
your leader thinks there may be snowfall, they will recommend carrying a pair
for safety. It is possible to buy them in Kathmandu or Namche for
£10-15.Equipment hireThere are many equipment shops in Kathmandu where you
can buy much of the above clothing. The quality does vary and cannot be
guaranteed so you should choose carefully.The following equipment can be
hired through Exodus - the equipment is good quality and will keep you warm,
but it is bulky, and you should take this into account when packing due to
the weight limits for both porterage and domestic flights. Hire equipment
should be requested and paid for in advance of travel but will be provided
locally in Kathmandu. Down jacket (approx. 1.8kgs): from £59.504 season
sleeping bag (approx. 2.3 kgs): from £59.50Package including a down jacket
and a 4-season sleeping bag: from £68Donations for porters, schools & the
elderlyIf while packing, you find a spare bit of space in your bag then you
may be interested in donating to one of Exodus' projects. Exodus supports a
Porter Clothing Bank in Kathmandu, as well as children in local schools in
Kathmandu and various villages, and an old people's home in Kyanjin Gompa in
the upper part of the Langtang Valley. If you have any old walking gear this
can be donated to porters, and similarly any warm clothing or blankets would
be appreciated by the old people's home - please leave these items with your
leader or the Exodus desk at the Royal Singi Hotel. Books, stationery, games,
warm clothes/underwear etc. suitable for children aged 5-18 years should be
taken to the Ambassador Garden Home in Thamel and given to Prakash
Lammichanne. Contact No: +977 1 4700724.
You can either bring your spending money to Nepal in cash to exchange or use
a combination of cash and card withdrawals from ATMs. Most major currencies
(including Pounds Sterling, Dollars and Euros) can be exchanged in Nepal but
notes must be in good condition – torn, tatty or marked notes will not be
accepted. However, Scottish or Irish Currency cannot be changed in Nepal and
nor can travellers' cheques.There are money change facilities at Kathmandu
airport both before and after immigration – whilst exchange rates are
generally good here, it’s worthwhile checking the fees. You sometimes get a
better rate for changing larger denomination notes. Most large hotels also
offer a currency exchange service (including the Royal Singi Hotel) and there
are also countless money changers in the Thamel area of Kathmandu. Remember
to keep your exchange receipts in case you want to change any Rupees back
into hard currency when you leave Nepal. You will need to take out enough
money in Kathmandu to last for the duration of your trek – to cover meals,
drinks, tipping and other incidentals. It is a good idea to carry some spare
cash on the trek in case of an emergency. Carrying a large amount of cash is
unavoidable so we suggest splitting it up into a few different places - but
remember to keep track of how much you have stashed where.It is possible to
buy things like beer, soft drinks, chocolate, toilet paper etc. from the
teahouses en route. Spending habits are subjective, so it is impossible to
give an exact amount of spending money required, however as a rough
guideline, we recommend between GB£300-500 (approx. US$390-650)per person in
total (inclusive of tips, expenditure on the trek, and meals in Kathmandu).
Imported drinks and snacks are relatively expensive. Your expenditure will be
towards the top end if you buy boiled water rather than treating cold water,
and depending on how many hot showers you take, if you pay to charge
electrical devices, drink alcohol, use Wi-Fi on the trek, and so
on. Optional ExcursionsA number of optional tours and activities are
available from Kathmandu. These can be arranged locally through your leader
or at the Exodus desk at the Royal Singi Hotel. Prices for a half day
sightseeing tour start from GBP25 (approx. USD40) per person, based on a
group of 6 and above. For all trips, return transport and a qualified
sightseeing guide are included. The price does not include lunch or entry
fees. An optional Everest sightseeing flight is available subject to weather
conditions. Anyone taking an internal sightseeing flight in Nepal should pay
particular attention to the statement 'Flying in Nepal'.
Tipping is very much part of the culture in Nepal and although entirely at
your discretion, it is usually expected. Often people would like to tip in
recognition of good service but are unsure how much would be appropriate in a
foreign country - for this reason, we have listed guideline amounts below
(these are intended as a guideline only and you may see fit to give more or
less depending on the service that you have received).For the tipping of your
trek staff and your tour leader, we suggest passing an envelope for each
staff member around the group so that everyone can put in what they feel
comfortable with anonymously. The following are guideline amounts received
by each staff member from the group as a whole... Tour Leader: Rs30,000 -
35,000 (usually tipped on the last night in Kathmandu)Your trekking
crew (tips are usually given on the last evening of the trek in Lukla):Head
Trekking Guide and Assistant Guides: Rs20,000 - 25,000 for each guideTrek
Porters/yak men: Rs10,000 for each porter or yak manStaff at Base Camp
(cooks and camp staff): Rs4,000 for each staff member General tipping
guidelines: Hotel Porters: Rs100 each time for each roomTeahouses and lunch
stops on the trek: it's customary to round your bill up to the nearest Rs50
or Rs100Restaurants: 10% of the bill if good service
Travel insuranceSingle accommodation (available on request, Kathmandu
only)Visas and vaccinationsSleeping bag (hire in advance from £59.50*)Down
jacket (hire in advance from £59.50*) *Hire package incl. down jacket and
sleeping bag from £68
Ved skriftlig aksept av vårt tilbud bekrefter du/dere at våre betingelser er både lest og forstått og at evt kansellerings gebyrer kan tilkomme ved en evt. avbestilling av reisen.
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