Recovery and sleep between peaks

For long-format challenges, especially National, treat recovery, warmth and fuelling as core planning tasks, not extras.

The week before

Teams often start tired because of late packing, travel and disrupted sleep. In the final week, keep sleep timing consistent.

• Cut caffeine after midday.
• If travelling the day before, avoid late-night arrivals where possible.
• Reduce alcohol in the final days.
• Pack kit 2-3 days early to avoid last-minute disruption.

Between peaks (National Three Peaks)

On National, transfers between Ben Nevis, Scafell Pike and Snowdon total roughly 10 hours. For most teams, this is a recovery window rather than meaningful sleep.

Use transfer time deliberately:

• Get warm quickly. Keep a dry top and socks in an easy-access bag.
• Eat normal food. Sandwiches, wraps and simple snacks are often more reliable than gels alone.
• Hydrate steadily. Frequent small intake is easier than large infrequent drinks.
• Check feet early. Treat hot spots before they become blisters. See blister prevention.
• Rest if possible. Some people sleep in transit, many do not, so plan accordingly.

If overnight travel is a blocker, Yorkshire and Welsh are usually simpler for recovery planning. See Yorkshire or Welsh.

Recovery during training

A common mistake is ignoring minor issues until they become training-stopping injuries.

• Take at least one full rest day per week. Two is fine in the early weeks.
• After long hikes, keep the next day light or rest completely.
• If pain changes your gait, stop and address it.
• Use your long walks to test boots, socks, and blister prevention, not just fitness.

Food and hydration

Practise eating and drinking during training so event-day fuelling is routine.

• After hard sessions, eat a proper meal rather than relying on snacks.
• During long hikes, eat small amounts every 30-45 minutes. Do not wait until you are hungry.
• In cold conditions, warm drinks and warm food usually improve comfort and decision-making.

Full guide: what to eat on the Three Peaks Challenge.

Final week taper

In the final week, reduce hard training and arrive rested.

• Keep 1-2 short walks in the week (30-60 minutes) to stay loose.
• Finish hard training several days before the event; this is not the week to test your limits.
• If you do lower-body strength work, keep it early in the week and light enough that your legs recover fully.
• Avoid heavy shoulder or back sessions immediately before the event, as you will still need to carry bags and kit.
• Do not wear new boots, socks, or a new pack. Everything should be tested.
• Review your kit list and fill any gaps early in the week.

Next steps

Build a plan that gets you to event day rested

Combine a training plan with kit preparation, then choose your event date.

• Training hub
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• View upcoming events