8-week training plan for the Three Peaks Challenge
This plan is a beginner-friendly baseline for teams who can already walk for 60 to 90 minutes and want to build up to longer hill days.
Who this is for
- You are new to longer hill walks but can exercise 3 to 4 times per week.
- You want a structured routine without high running volume.
- You want to arrive on event day comfortable walking for several hours.
Training principles
- Consistency: 3 to 5 sessions per week beats a single big weekend walk.
- Specificity: hill walking and long walks matter more than gym-only fitness.
- Progression: add time and elevation gradually to avoid injury.
- Recovery: plan at least 1 full rest day per week.
The 8-week plan (overview)
Each week includes: 1 long walk, 1 hill session, 1 strength session, and 1 optional easy session. If you are training for the National challenge in 24 hours, consider the 12-week plan as a safer build.
| Week | Long walk | Hill session | Strength | Optional |
|---|---|---|---|---|
| 1 | 90 min easy | 45-60 min hills | 30 min | 30 min easy |
| 2 | 2 hours | 45-60 min hills | 30 min | 30-45 min easy |
| 3 | 2.5 hours | 60 min hills | 30 min | 45 min easy |
| 4 | 3 hours | 60-75 min hills | 30 min | 45 min easy |
| 5 | 3.5 hours | 60-75 min hills | 35 min | 45-60 min easy |
| 6 | 4 hours | 75 min hills | 35 min | 45-60 min easy |
| 7 | 4.5 hours | 75-90 min hills | 35 min | 45 min easy |
| 8 | 2-3 hours (taper) | 45-60 min gentle | 25 min | Walk and stretch |
This is general guidance and not medical advice. If you have a medical condition or a history of injury, consult a clinician before following a new plan.
Hill sessions: what to do
Keep hill sessions simple. The goal is steady climbing and controlled descents, not speed.
- Warm up 10 minutes on flat ground.
- Walk uphill for 10-15 minutes at a sustainable pace.
- Recover on the descent and repeat 2-4 times.
- Finish with 5-10 minutes easy walking and light mobility.
Strength (30-35 minutes)
Focus on legs and ankles using controlled reps.
- Squats or split squats
- Step-ups (bench or stairs)
- Calf raises (slow and controlled)
- Glute bridges
- Core: planks and side planks
Train in your kit
- Train in the boots you will wear on event day.
- Practice with your backpack and water capacity.
- Use your long walks to test socks and blister prevention.
Next steps
Plan and prepare
Combine training with kit and route planning, then pick your date.