12-week training plan for the Three Peaks Challenge
This plan suits teams preparing for the harder formats, including the National challenge, or anyone who wants a gentler progression with more time to adapt.
Who this is for
- You want to build towards longer hill days with lower injury risk.
- You can commit to 4 sessions per week most weeks.
- You want time to test kit, food, and pacing before event day.
Structure
- 2 build blocks (weeks 1-4 and 6-9)
- 2 lighter weeks (weeks 5 and 10)
- 2-week taper (weeks 11-12)
Weeks 1-4 build your base and introduce consistent strength work. Weeks 6-9 make training more specific with longer hill days, kit practice and food testing. Weeks 11-12 reduce intensity so you arrive rested rather than drained.
12-week outline
| Week | Long walk | Hill session | Strength | Notes |
|---|---|---|---|---|
| 1 | 90 min | 45-60 min | 30 min | Baseline |
| 2 | 2 hours | 60 min | 30 min | Steady |
| 3 | 2.5 hours | 60-75 min | 30 min | Steady |
| 4 | 3 hours | 75 min | 35 min | Build |
| 5 | 2 hours | 45-60 min | 25 min | Lighter week |
| 6 | 3.5 hours | 75-90 min | 35 min | Build |
| 7 | 4 hours | 90 min | 35 min | Build |
| 8 | 4.5 hours | 90 min | 40 min | Build |
| 9 | 5 hours | 90 min | 40 min | Peak block |
| 10 | 3 hours | 60 min | 30 min | Lighter week |
| 11 | 3-4 hours | 60 min | 25 min | Taper begins |
| 12 | 1-2 hours | 45 min gentle | 20 min | Event week |
Peak training day: what it should include
- At least 4 hours on feet, ideally with sustained climbing.
- Practice eating and drinking while moving.
- Practice your pacing (avoid early sprinting).
- Use the boots, socks, and backpack you will use on event day.
Taper (final 2 weeks)
Reduce volume but keep some movement. Arrive rested, not undertrained.
- Short walks with a few hills.
- Light strength (stop heavy leg work 5-7 days before).
- Prioritise sleep and hydration.
Next steps
Prepare for the day
Use the kit list and routes to avoid last-minute decisions.