Start line, Tenzing-Hillary Everest Marathon, Nepal

Everest Marathon with Paul Goldstein & Valerie Parkinson

17 days
incl. taxes
Walking & Trekking
Activity level:
Activity Rating - Challenging
Trip code: 
Way to Travel:
Guided Group
Group size:

Support or enter the world's highest altitude marathon, starting from Everest Base Camp

The Tenzing-Hillary Marathon takes place on 29th May each year to celebrate the anniversary of the first ascent of Mount Everest by the late Tenzing Norgay Sherpa and Sir Edmund Hillary in 1953. 2022 will be the 19th edition of this monumental event - the highest altitude marathon in the world. Led by Wanderlust Guide of the Year 2021, Valerie Parkinson, this special one-off departure is accessible to 'supporters' (non-runners) and marathon entrants alike -  trekking together for all but three days, the supporters will trek to Everest Base Camp and then descend in time to cheer athletes over the finish line on race day, whilst the runners will spend two nights preparing at Base Camp before undertaking the full Everest Marathon. The race is a challenging 42km/26mile race, starting from below the ice seracs at Everest Base Camp and finishing in Namche Bazaar. Adding yet more excitement, Exodus' Paul Goldstein will be undertaking this endurance test in a giant tiger suit to raise money for the 'Worth More Alive' campaign in the fight to save the Bengal tiger from extinction. Paul, together with Exodus Travels, is raising money to work with and educate local communities about the plight of the tigers, and their value to tourism in India. We ask anyone booking onto this trip to support this cause.

Please note:

  • The Flight Inclusive and Land Only price for this trip excludes the GBP750 marathon entrance fee. Please request the marathon package at the time of booking if you intend to run
  • The Activity Level 5 (Challenging) is for the trek only. Please read the 'Is This Trip for You?' text under Essential Information or in the Trip Notes for details about eligibility for the marathon


  • Trek to Everest Base Camp and cheer on the athletes as they cross the Everest Marathon finish line
  • Option to compete in the Tenzing-Hillary Marathon on 29th May, the anniversary of the first ascent of Everest
  • Support Paul Goldstein (who will be running the Everest Marathon in a giant tiger costume) in raising money for the 'Worth More Alive' campaign to save the endangered Bengal tiger
  • Led by mountaineer Valerie Parkinson who has over 30 years' experience of Himalayan trekking 
  • Chance to trek up Kala Pattar for close-up views of Mount Everest

Key information

  • 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 yrs
  • Altitude maximum 5545m, average 3900m
  • Travel by private minibus and 2 internal flights
  • The trek portion involves between 5 and 8 hours walking per day, with some longer days
  • Staff 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
  • Countries visited: Nepal

What's included

  • Supporters: All breakfasts (Runners: All breakfasts, 3 lunches and 3 dinners are included)
  • Morning bed-tea on trek and welcome drink at each overnight lodge
  • Supporters: 3 nights standard hotels and 13 nights teahouses (Runners: 2 nights full-service camping replace 2 nights teahouse - sleeping mats are provided) 
  • All transport and listed activities
  • Led by Valerie Parkinson, plus local staff (staff to client ratio of 1:4 on trek). Fully marshalled race  
  • Flights from London (if booking incl. flights)
  • Arrival and departure transfers
  • Full porterage throughout trek 
  • Runners: Everest Marathon Kitbag, participation medal, certificate, souvenir tracksuit and T-shirt
  • Trekking map (provided locally)
  • Trekking permit and national park fees

What's not included

  • Travel insurance
  • Single accommodation (available on request, Kathmandu only)
  • Visas and vaccinations
  • Sleeping 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
Call for general departures:
1 844 227 9087
Call for private group trips:
1 844 227 9087
Trip Notes

Click on the button below for detailed Trip Notes containing all the particulars about this trip, including kit lists and practical information.

Note: these can vary by departure; you can check out the specific Trip Notes for your chosen adventure on the dates & prices page.


Days of Walking & Trekking

Approximately 5-8hrs walking per day on average, with some longer days (optional: 1 full marathon)


High altitude; including steep, rocky terrain

Day by day breakdown
Day 28.0km/5.0miles
Day 315.0km/9.0miles
Day 410.0km/6.0miles
Day 56.0km/4.0miles
Day 610.0km/6.0miles
Day 78.0km/5.0miles
Day 88.0km/4.0miles
Day 136.0km/3.7miles
Day 1413.0km/8.0miles

People, Places & Planet

We work hard to create trips that improve life for the people and places we visit, and look after the planet we explore. Find out more about our sustainable travel ethos and practice here, and find out about the work of the Exodus Travels Foundation here

Some sustainable travel highlights of this trip include:


How this trip helps improve life for local communities.

  • The use of local trekking support staff (guides, porters/yak herders) means our customers will be well informed about local traditions and cultural and social sensitivities.
  • This trip brings income and opportunity to the destination community through the inclusion of locally-owned hotels, teahouses and restaurants, the emphasis on eating locally produced food and support of other local enterprises.
  • Following the onset of the coronavirus pandemic, Exodus has been able to support Karma, our local partner’s Food Package Project in Nepal, which has distributed food parcels to those in need on the streets of Kathmandu at a time when lockdowns and a lack of tourism left many without an income.
  • It was not until 2005 that the ancient tradition of ‘chhaupadi’ (banishing menstruating women and girls to huts or sheds during their period) was made illegal in Nepal. In rural parts of the country, menstruation is still a taboo subject. Since 2018, Exodus has supported the Freedom Kitbag Project, providing reusable sanitary wear and education in reproductive health to many hundreds of women and to their wider communities.
  • Exodus has had a deep connection with Nepal since the 1980’s and over the years has supported, and continues to support many Himalayan Community Projects, including an elderly person’s home, the High Altitude Workers Welfare Association, providing solar cookers, smokeless stoves and running medical camps in hard to reach communities, to name but a few.


How this trip helps protect and conserve local landscapes and nature.

  • Read about our commitment to nature protection and restoration here, including our rewilding commitment for every customer who travels.
  • By travelling in a small group and on foot for the most part, led by a local leader, we ‘tread lightly’ to minimise our impact on local resources and the environment.
  • As part of our right of passage to Everest Base Camp, we buy our trekking permits and pay our Sagarmatha National Park fees, the income from which helps to preserve the region. 
  • This trip is a special one-off fundraising departure as part of Exodus' and Paul Goldstein's Worth More Alive campaign, raising funds to save the endangered Bengal tiger. 
  • Our trips adhere to ABTA’s industry-leading animal welfare guidelines to ensure the best possible practices with regard to working animals and wildlife viewing. Our animal welfare policy can be found here
  • We work with our partners on the ground to proactively eliminate or reduce waste, for example eliminating all single-use plastic water bottles and instead recommending that you refill your own reusable bottles with boiled water on the trek, or that you treat tap water.


How we seek to keep the carbon footprint of this trip low.

Read about our climate action here, including our carbon reduction and compensation commitments.

  • In Kathmandu, we stay at a family-run Nepali-owned hotel, rather than using a large international hotel chain, and during the trek we stay in small locally owned teahouses, which helps reduce the carbon footprint of this trip.  
  • Few crops grow nor do animals graze at these altitudes, and as there are no roads to the more remote villages, food is often carried in along the trails by porters or yaks/mules, making its transportation footprint inherently low carbon. Namche Bazaar is the main trading hub in the Everest Region and wares are bought and sold on market day.
  • A vegetarian diet is common in Nepal, especially in the mountains where eating meat is not generally recommended due to hygiene concerns and a lack of refrigeration facilities. The staple diet is dal baht, which comes in various forms but generally includes lentil dal, vegetable curry, and rice.
  • Exodus established the Braga Tree Nursery Initiative, in the Upper Annapurna region of Nepal, in the 1980s to play a part in tackling the deforestation problem at the time, and to this day, the tree nursery sustains itself.
  • The provision of solar cookers to many villages along the popular trekking routes in Nepal has helped prevent further deforestation in the pursuit of wood used for cooking.
  • There is no mains electricity in the mountains and many of the teahouses use solar power for hot showers or lighting.

Tips for sustainable travel on this trip

  • Leave no trace: We do all we can to ensure we leave no rubbish behind in the wild and beautiful places we visit; we ask that you do the same. If there are no recycling facilities in-country, we’d ask you to consider bringing recyclable materials home with you. When trekking - biodegradable soap, shampoo, and toilet paper are recommended. Keep to paths to reduce damage to plants & disturbances to wildlife.
  • Plastic waste reduction: Avoid using plastic bottles or buying mineral water and instead use refillable water bottles wherever possible. Buy boiled water or carry water purification treatment (we recommend a SteriPEN or similar type of handheld UV water purifier).
  • Try to buy locally made handicrafts but be wary of items made from wild animals eg. shahtoosh shawls made from endangered Tibetan antelope.
  • If while packing, you find a spare bit of space in your bag then you may be interested in donating to one of our projects. Exodus supports a Porter Clothing Bank in Kathmandu and also distributes clothing to villages and schools.

 Cultural respect:

  • The Nepalese greeting is ‘namasté – with hands held in front of the face, the higher they are held, the more respect it exudes. Men will shake hands with men but not with women.
  • Walk in a clockwise direction around temples or monuments. Ask permission before entering places of worship and remove your shoes. Leave leather behind before entering Hindu temples.
  • Pointing your feet (the least sacred body part) at people or religious places or pointing or beckoning with a single finger is considered impolite.
  • Displays of affection should be kept at bay, and loose-fitting clothing that covers legs and shoulders is advisable, especially when visiting homes, monasteries or temples.
  • Do it like the locals! The left hand is associated with toilet duties, so eat, wipe your mouth, pass food, give and receive with your right hand. Only handle your own food and drink.
  • Ask before you capture people on camera. Exchanging a few words or gestures beforehand can go a long way. Offering (and actually sending) a copy via post is a great way to benefit both parties!


  • Day 1

    18 MAY - Start Kathmandu

    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

  • Day 2

    19 MAY - Short but spectacular flight to Lukla (2800m); trek to Phakding.

    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)

    Meals included: Breakfast
  • Day 3

    20 MAY - Follow the Dudh Kosi and ascend to Namche Bazaar, with time to explore the Sherpa villages

    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)

    Meals included: Breakfast
  • Day 4

    21 MAY - Acclimatisation walk to Kunde and Khumjung; descend to Kyanjuma

    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)

    Meals included: Breakfast
  • Day 5

    22 MAY - Trek through the Sherpa heartland to the monastery at Thyangboche for superb mountain views

    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)

    Meals included: Breakfast
  • Day 6

    23 MAY - Continue up the Khumbu Valley and then the Imja Valley to Dingboche

    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)

    Meals included: Breakfast
  • Day 7

    24 MAY - Spend the day at Dingboche for acclimatisation

    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.


    Meals included: Breakfast
  • Day 8

    25 MAY - Continue the ascent to Lobuje

    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)

    Meals included: Breakfast
  • Day 9

    26 MAY - Supporters: Follow the Khumbu Glacier to Gorak Shep; visit Everest Base Camp

    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. 


    Meals included: breakfast

    Supporter's Trek Profile: 13km/8mi / 250m overnight altitude gain / 9-12 hours

    26 MAY - Runners: Follow the Khumbu Glacier to Gorak Shep; optional ascent of Kala Pattar

    We leave early and follow 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 in places as we are now on the lateral moraine of the Khumbu Glacier. It will take us 3-4 hours to reach Gorak Shep where we will have a rest and something to eat. In the afternoon 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 for the night.

    We will need to reorganise our kitbags tonight. Tomorrow morning, we will leave our main luggage at Gorak Shep and take with us to Base Camp only a small bag with enough gear for the next 2 nights and for race day. Exodus porters will take your smaller bag to Base Camp before doubling back to collect your main kitbag from Gorak Shep on their way back to Namche.

    Tea-house (sleeping altitude 5,184m)

    Meals included: Breakfast

    (Trek Profile: 3.5-4 hrs walking Lobuje to Gorak Shep and 4 hrs up and down Kala Pattar) 

  • Day 10

    27 MAY - Supporters: Climb Kala Pattar (5545m) for classic mountain views of Everest; descend to Pheriche.

    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: Breakfast

    Supporters Trek Profile: 13km / 8mi / overnight altitude loss 940m / 10-11 hours

    27 MAY - Runners: Continue along the lateral moraine to Everest Base Camp. Camp overnight

    A short but tough 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, which in spring is full of expedition teams as they prepare to climb the mountain. We walk past the base camp rock (5300m), which is covered in prayer flags and where the normal trekking groups go to, and continue through the rocky moraine into the actual base camp. We will get to our camp by lunchtime, report to the marathon organisers, and the afternoon is free to gaze in awe at our surroundings. We will be right below the Khumbu Ice Fall and we can appreciate just how difficult it is to negotiate a route through the huge blocks of ice. Nuptse towers above us and Pumori rears up behind us.

    Full-service camping (sleeping altitude 5,364m)

    Meals included: Breakfast, Lunch, Dinner

    Runners Trek Profile: 5km / 3mi / overnight altitude gain 215m / 4-5 hours

  • Day 11

    28 MAY - Supporters: Retrace our steps to Kyanjuma

    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: Breakfast

    Supporters Trek Profile: 13km/8mi / overnight altitude loss 650m / 7.5-8 hours

    28 MAY - Runners: Everest Marathon briefing and mock race. Camp overnight

    There will be a full marathon briefing and a mock race today. Participants may be required to report to the race doctors who are stationed here prior to tomorrow's race. 

    As excitement and anticipation builds, we spend the rest of the day gently exploring the area around Base Camp to acclimatise and prepare for tomorrow's race. We may be able to meet climbing Sherpas preparing for or returning from their summit climb and may well be able to watch climbers as they ascend/descend the Khumbu Ice Fall. If it is there (and they are quiet), we can visit the Everest ER medical tent. 

    Full-service camping (sleeping altitude 5,364m)

    Meals Included: Breakfast, Lunch, Dinner

  • Day 12

    29 MAY - Supporters: Walk to Namche Bazaar; cheer on runners at the race finish line

    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

    29 MAY - Runners: MARATHON DAY: Everest Base Camp to Namche Bazaar

    We'll be up early to eat some breakfast before the race - it's recommended to finish eating approx. 2 hours before. The race starts at 07:00 in the morning (around sunrise). Exodus' Paul Goldstein and his striped tiger suit will be ready and raring to undertake this endurance test in support of the 'Worth More Alive' campaign, raising money to protect the endangered Bengal tiger... wish him and his feline friend luck! The first approx. 5km present the most challenging terrain of the marathon as the trail crosses back over the rocky, boulder-strewn Khumbu Glacier back to Gorak Shep. Joining the main Everest trail, the footing becomes easier. The route descends through Lobuche (9.6km/6mi, 4,940m) and on to Dingboche (17.3km/10.7, 4,359m), where runners will make a loop at Biber before continuing along the Imja Valley. Orsho (21km/13mi) marks the half way point and you should really start to notice the higher oxygen levels here. Continue through Pangboche (27.5km/17.1, 4,012m), Deboche, Tengboche (32.6km/20.3, 3,868m) to Phunki Tenga (34km/21.1) - here you cross a bridge over the river and tackle the longest climb of the race, ascending 523m up to Khunde. The marathon culminates with one last descent past the Hillary School into Namche Bazaar (3,550m). Any supporting non-runners will be waiting in Namche to cheer you on over the finish line!

    It's not surprising that a Nepali runner, Mr. Deepak Rai, holds the record, with a staggeringly rapid time of 3 hours 28minutes and 27 seconds (2006).

    Noodle soup or porridge will be available at Dingboche. Your main kitbag that you left at Gorak Shep will be waiting for you in Namche. Your smaller bag that you left at Base Camp will arrive either later today or early tomorrow morning.

    Teahouse (sleeping altitude 3,550m)

    Meals Included: Breakfast, Lunch, Dinner

    Marathon Profile: 42km/26mi

  • Day 13

    30 MAY - Descend to Monzo

    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)

    Meals included: Breakfast
  • Day 14

    31 MAY - Continue to Lukla

    We retrace our steps to Chaunrikhara where we start the last climb to the airstrip at Lukla. 

    Tea-house (sleeping altitude 2,800m)

    Meals included: Breakfast
  • Day 15

    1 JUNE - Fly to Kathmandu

    We fly back to Kathmandu and transfer to the hotel. 

    Royal Singi Hotel 

    Meals included: Breakfast
  • Day 16

    2 JUNE - Free day in Kathmandu to explore the city

    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

    Meals included: Breakfast
  • Day 17

    3 JUNE - End Kathmandu

    For land only travellers the tour ends after breakfast.

    Meals included: Breakfast
Trip Notes

Click on the button below for detailed Trip Notes containing all the particulars about this trip, including kit lists and practical information.

Note: these can vary by departure; you can check out the specific Trip Notes for your chosen adventure on the dates & prices page.

Essential Info



Most nationalities require a visa for Nepal, which can be obtained in advance or on entry (at present, the Immigration Department of Nepal have suspended  'visas on arrival' for certain nationalities - please check if this applies to you). All Nepal tourist visas are multiple entry. We recommend that you apply in advance as queues on arrival can be very long – applications can be made directly through the Nepal Embassy (by post or in person) or through our recommended visa agency, Travcour. The current cost for a visa in advance is GB£20 for a 15-day visa and GB£35 for a 30-day visa for UK passport holders (plus processing and postage fees if applying through Travcour).

The current cost for a visa on arrival is US$30 for 15 days, US$50 for 30 days, or US$125 for 90 days for UK passport holders. The fee can be paid for in any major currency at Tribhuvan International Airport in Kathmandu. On arrival in the immigration hall there are 3 queues (if you have obtained a visa in advance go straight to (3) - immigration):

(Step 1) Fill in a 'Tourist Visa' form: either online before travel (recommended) via the Department of Immigration website - print the submission receipt with barcode (valid for 15 days) and bring it with you, or use the electronic kiosk machines on arrival at the airport. If using the kiosks, after inserting your passport the machine will automatically fill out an application form, take an electronic photograph of you and print a paper slip. If the machine won’t read your passport you can complete the details manually using the touch screen. We recommend taking 1 passport photo with you just in case. (Step 2) Proceed to the visa fees collection counter and pay the visa fee (we advise to take some cash) – make sure to keep the receipt. (Step 3) Lastly, go to the relevant immigration desk and present your tourist visa form, payment receipt and passport to obtain your 15, 30 or 90-day visa stamp. Please check you have been given the correct visa duration.

Non-UK nationals should check requirements with their nearest embassy (a few nationalities are not permitted visas on arrival).



There are no mandatory vaccination requirements. Recommended vaccinations are: Polio, Tetanus, Diphtheria, Typhoid, Hepatitis A.

There is low to no risk of malaria throughout Nepal and antimalarial tablets are not usually advised although may be considered for certain higher risk groups; you may wish to consult your GP or travel health clinic for further advice. The risk is highest in the low lying southern ‘terai’ districts bordering India.

A yellow fever certificate is only required if travelling from a country with risk of yellow fever transmission or for travellers having transited for more than 12 hours through a country with risk of transmission.

Dengue fever is a known risk in Nepal. It is a tropical viral disease spread by daytime biting mosquitoes. There is currently no vaccine or prophylaxis available for Dengue, and therefore the best form of prevention is to avoid being bitten. As of August 2019, there has been a recent outbreak of Dengue fever in southeast Nepal and we therefore recommend you take extra precautions to avoid mosquito bites (such as wearing full length trousers, long sleeves and applying insect repellent during the day as well as at dawn and dusk).

Most of our trips to Nepal go to high altitudes where there is a risk of being affected by Acute Mountain Sickness. Our itineraries are designed to enable everyone to acclimatise to these altitudes, but you should be aware that it is still possible for you to be affected. Please refer to the Altitude Warning within the Trip Notes for further advice on AMS.

Eating and Drinking

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 Water

Staying 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.


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.



Is this trip for you?

'Worth More Alive' fundraising

This 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 know

The 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.


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.


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:

  1. Completed Medical Form
  2. Completed Registration Form
  3. A scanned copy of your passport
  4. A copy of your travel insurance certificate
  5. Your 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 Delays

Please 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.

Following a review of all our trips we have categorised this trip as generally not suitable for persons of reduced mobility. However if you are a regular traveller on such trips, please contact customer services to discuss the trip and your personal condition.

Call for general departures:
1 844 227 9087
Call for private group trips:
1 844 227 9087
Trip Notes

Click on the button below for detailed Trip Notes containing all the particulars about this trip, including kit lists and practical information.

Note: these can vary by departure; you can check out the specific Trip Notes for your chosen adventure on the dates & prices page.


Hotels, Lodges & Camping

This 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 Accommodation

If 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 Accommodation

If 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.

Call for general departures:
1 844 227 9087
Call for private group trips:
1 844 227 9087
Trip Notes

Click on the button below for detailed Trip Notes containing all the particulars about this trip, including kit lists and practical information.

Note: these can vary by departure; you can check out the specific Trip Notes for your chosen adventure on the dates & prices page.

Call for general departures:
1 844 227 9087
Call for private group trips:
1 844 227 9087
Trip Notes

Click on the button below for detailed Trip Notes containing all the particulars about this trip, including kit lists and practical information.

Note: these can vary by departure; you can check out the specific Trip Notes for your chosen adventure on the dates & prices page.

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