30th Aug, 2025

Tenzing Hillary Everest Marathon Route, Altitude & Preparation Guide

- soleencounters

The Tenzing Hillary Everest Marathon is the world’s highest and most iconic high-altitude marathon, starting from the legendary Everest Base Camp (5,364 m) and descending through rugged Himalayan trails to Namche Bazaar (3,440 m). Held annually on May 29, this extraordinary race commemorates the first successful ascent of Mount Everest in 1953.

More than just a sporting event, the marathon is a cultural and trekking adventure. Participants trek to base camp through the scenic Everest region, acclimatize along the way, and then take on one of the toughest marathon routes on Earth.

This guide provides detailed insights into the Everest Marathon route, altitude profile, and preparation strategies, so you can be ready for this once-in-a-lifetime Himalayan challenge.

Tenzing Hillary Everest Marathon Route Overview

The official Everest Marathon route follows the classic trekking trail of the Everest Base Camp Trek. Starting at Everest Base Camp, runners follow a descending path with occasional steep ascents, rocky trails, and suspension bridges before finishing in Namche Bazaar.

Key Points Along the Route

Start: Everest Base Camp (5,364 m) – The race begins at the base of the world’s tallest mountain, surrounded by ice, glaciers, and panoramic peaks.
Gorakshep (5,160 m) – A sandy glacial settlement and the last overnight stop before Everest Base Camp.
Lobuche (4,910 m) – A remote village en route to lower elevations.
Dingboche (4,410 m) – A scenic settlement with views of Ama Dablam and Island Peak.
Pangboche (3,985 m) – One of the oldest Sherpa villages, home to a historic monastery.
Tengboche Monastery (3,867 m) – Famous for spiritual significance and its panoramic Everest views.
Finish: Namche Bazaar (3,440 m) – The vibrant Sherpa capital where runners cross the finish line and celebrate.

Though the course is mostly downhill, it is far from easy—runners face rocky terrain, high suspension bridges, forest trails, and short but steep ascents that test stamina and endurance.

For detailed trip logistics, see our Tenzing Hillary Everest Marathon package.

Altitude Profile of the Everest Marathon

One of the defining features of the Everest Marathon is the extreme altitude. Starting at 5,364 meters makes this the highest official marathon in the world.

Starting Altitude (Everest Base Camp): 5,364 m
Highest Point: Everest Base Camp 5,364 m
Lowest Point: Namche Bazaar 3,440 m
Net Elevation Loss: ~1,924 m

While the race is primarily downhill, runners must remember that the oxygen level at the start is roughly 50% of sea level, making it significantly harder than a typical marathon. Proper acclimatization and pacing are crucial.

Marathon Categories

The Tenzing Hillary Everest Marathon offers three categories to suit different fitness and endurance levels:

Full Marathon (42.195 km) – The official route from Everest Base Camp to Namche Bazaar.
Ultra Marathon (60 km) – For elite athletes seeking an even greater challenge beyond the official course.
Half Marathon (21 km) – Starts from Dingboche (4,410 m) and ends at Namche Bazaar, ideal for participants who want a taste of the challenge without committing to the full course.

Preparation Guide for the Everest Marathon

Running a marathon at this altitude requires more than regular training. Preparation should include both physical training and mental readiness.

1. Physical Training

Long-Distance Running: Build endurance with weekly long runs.
Hill Training: Practice uphill and downhill running to simulate Himalayan terrain.
Trail Running: Train on uneven surfaces to prepare for rocky and rugged trails.
Strength Training: Focus on legs, glutes, and core muscles for stability.
Interval Training: Improve oxygen efficiency with interval sprints and tempo runs.

2. Altitude Acclimatization

Trek to Everest Base Camp over 10–12 days, allowing gradual acclimatization.
Include rest days in Namche Bazaar and Dingboche.
Hydrate well and maintain a steady trekking pace.
Avoid alcohol and caffeine during acclimatization.

For reference, see our guide to the Everest Base Camp Trek, which follows the same acclimatization path.

3. Essential Gear

Trail Running Shoes with strong grip
Breathable, Layered Clothing for variable temperatures
Hydration Pack or Bottles
Lightweight Trekking Poles for steep descents
UV Sunglasses & Sunscreen
Headlamp for early morning starts

Best Time for the Everest Marathon

The race is held every year on May 29, marking the anniversary of the first Everest summit. This timing coincides with Nepal’s spring trekking season, offering:

Clear skies and excellent mountain visibility
Comfortable daytime temperatures at lower elevations
Blooming rhododendrons and alpine flowers
Stable weather for trekking and racing

This season is also popular for the Everest region treks, making it ideal for combining the marathon with additional adventures.

Travel Logistics for Participants

Arrive in Kathmandu – Tribhuvan International Airport is the entry point to Nepal.
Pre-Race Briefing – Participants attend orientation and gear checks in Kathmandu.
Fly to Lukla – The adventure begins with a scenic flight to the Everest gateway.
Trek to Everest Base Camp – Spend 10–12 days trekking and acclimatizing.
Race Day – Start from Everest Base Camp and finish in Namche Bazaar.
Return Journey – Trek back to Lukla and fly to Kathmandu.

At Sole Encounters Trekking, we manage every detail of this journey, so participants can focus on training and racing.

Why Join with Sole Encounters Trekking?

Choosing a trusted local operator is key to a successful marathon experience. With Sole Encounters Trekking Pvt. Ltd., you get:

Expert race support and logistics
Licensed local guides and Sherpa team
Acclimatization-focused itineraries
Seamless arrangements for trekking, accommodation, and flights
Personalized advice from professionals who know the terrain

For guidance, you can talk to our experts anytime.

Conclusion

The Tenzing Hillary Everest Marathon is the ultimate test of endurance, spirit, and adventure. With a route starting from Everest Base Camp, challenging high-altitude conditions, and cultural immersion along the way, it is a marathon unlike any other.

Whether you are an experienced runner or an adventurous trekker, proper preparation, acclimatization, and expert guidance are the keys to success.

Get started today by securing your spot on our Tenzing Hillary Everest Marathon package or contact us for more details.

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Tenzing Hillary Everest Marathon Route, Altitude & Preparation Guide

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