Written by: Andrew Forrest
Updated: July 2025
Designed for those with a basic fitness level but new to long-distance hill walking. Builds from short walks to a full challenge simulation over 3 months. Steady progress with a rest/taper before the big day.
Before beginning any exercise program, particularly if you are new to exercise, returning after a break, or have any existing health concerns, you should consult with your GP or a qualified healthcare provider. This training schedule is intended as general guidance and does not replace individual medical advice. Always listen to your body and stop immediately if you feel discomfort, dizziness, or pain.
Week 1 |
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| Hiking (distance) | 2 hikes: ~3 mi (5 km) midweek + ~5 mi (8 km) weekend (flat routes) |
| Strength | 1× 15 min full-body (bodyweight focus on legs/core) |
| Stretch/Yoga | 1× 15 min basic stretching or yoga (focus on legs) |
| Rest | 3 days |
| Nutrition/Hydration | Start drinking ~1.5-2 L water daily; eat balanced meals (include veg, protein) |
| Tip | Blisters are the enemy - begin training with well-fitting, worn-in boots and proper hiking socks (no cotton!) |
Week 2 |
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| Hiking (distance) | 2 hikes: ~3 mi midweek + ~6 mi (10 km) weekend (flat/rolling terrain) |
| Strength | 1× 20 min strength (legs, core; e.g. squats, lunges) |
| Stretch/Yoga | 1× 20 min stretching/yoga (add calf stretches, hamstrings) |
| Rest | 3 days |
| Nutrition/Hydration | Focus on slow-burning carbs (oats, whole grains) for energy; carry a water bottle on walks |
| Tip | Find a walking buddy or pump up some music - making training fun keeps you motivated |
Week 3 |
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| Hiking (distance) | 2 hikes: ~4 mi (6 km) midweek + ~8 mi (13 km) weekend (include some hills) |
| Strength | 2× 20 min strength (add upper body; e.g. light pack during step-ups) |
| Stretch/Yoga | 1× 20 min stretching/yoga (try a beginner yoga class for flexibility) |
| Rest | 2 days |
| Nutrition/Hydration | Post-exercise protein: add lean protein (chicken, beans, eggs) after workouts to help muscle recovery |
| Tip | 'Rest' is not a four-letter word - recovery days are when you get stronger, so enjoy the couch time guilt-free |
Week 4 |
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| Hiking (distance) | 1 hike: ~6 mi (10 km) easy-paced walk (dial back intensity) |
| Strength | 1× 15 min light strength (maintain routine, but easy effort) |
| Stretch/Yoga | 2× 15 min gentle yoga or extra stretching (help recovery) |
| Rest | 3 days (extra rest to let your body adapt) |
| Nutrition/Hydration | Stay hydrated on rest days too - aim for at least 8 glasses of water daily. Eat plenty of fruits & veg for micronutrients. |
| Tip | Recovery week! You've worked hard - this lighter week helps your muscles rebuild. Pamper yourself and get some extra sleep |
Week 5 |
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| Hiking (distance) | 2 hikes: ~4 mi midweek + ~10 mi (16 km) weekend (moderate hills) |
| Strength | 2× 20 min strength (increase intensity slightly or reps) |
| Stretch/Yoga | 1× 20 min yoga (focus on balance and leg flexibility) |
| Rest | 2 days |
| Nutrition/Hydration | Practice your trail snacks: try nuts, fruit, or energy bars on your long walk (nothing new on challenge day!) |
| Tip | Midway motivation: Picture yourself standing atop the final peak, smiling. Every step now is a step closer to that view! |
Week 6 |
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| Hiking (distance) | 2 hikes: ~5 mi (8 km) midweek + ~12 mi (19 km) weekend (include steep hill practice) |
| Strength | 2× 20-30 min strength (add pack or weights for challenge if comfortable) |
| Stretch/Yoga | 1× 20 min stretching/yoga (focus on any tight areas, e.g. calves) |
| Rest | 2 days |
| Nutrition/Hydration | On longer hikes, drink regularly (small sips often). Aim ~0.5 L water per hour of walking; consider a pinch of salt or electrolyte tablet if very sweaty. |
| Tip | Hill time! Find the biggest hill around and conquer it (even if you have to go up and down a few times). Your future self on Ingleborough will thank you! |
Week 7 |
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| Hiking (distance) | 2 hikes: ~6 mi midweek + ~14 mi (23 km) weekend (hilly route if possible) |
| Strength | 2× 30 min strength (emphasize legs/glutes; e.g. lunges, stepups) |
| Stretch/Yoga | 1× 20 min yoga (core strengthening poses, e.g. plank) |
| Rest | 2 days |
| Nutrition/Hydration | Increase calorie intake on big hike weeks: include slow-release carbs (e.g. brown pasta) the night before, and eat a hearty breakfast (porridge, banana) on hike day |
| Tip | You're officially doing big hikes now. Test your gear: wear the boots, pack, and clothing you'll use on challenge day to ensure everything is comfy. |
Week 8 |
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| Hiking (distance) | 1 hike: ~8 mi (13 km) easy/moderate terrain (shorter long walk to recover) |
| Strength | 1× 15-20 min light strength (bodyweight only, maintain muscle memory) |
| Stretch/Yoga | 2× 15 min gentle yoga or stretching (focus on relaxation and breathing) |
| Rest | 3 days |
| Nutrition/Hydration | Check your hydration habits: are you drinking enough? Carry at least 2 L on your long walks and sip frequently. Keep eating protein to help recovery. |
| Tip | Feeling a bit tired? That's normal. This deload week is time to recharge. Remember: even professional athletes schedule rest - you've earned it! |
Week 9 |
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| Hiking (distance) | 2 hikes: ~6 mi midweek + ~16 mi (26 km) weekend (try to include some rough terrain and long hills) |
| Strength | 2× 30 min strength (you should feel stronger – try slightly heavier weights or more reps now) |
| Stretch/Yoga | 1× 20 min yoga (mix of flexibility and mindfulness to handle longer efforts) |
| Rest | 2 days |
| Nutrition/Hydration | Long walk nutrition: eat a snack every hour during your 16 mi hike (trail mix, energy gels, etc.), whatever works for you to keep energy steady. Don't wait until you're starving! |
| Tip | Long trek time - this will be a big confidence booster. Remember to pace yourself: aiming for just over 2 mph (3.3 km/h) average including breaks will get you through. Slow and steady wins this race! |
Week 10 |
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| Hiking (distance) | 2 hikes: ~6 mi midweek + ~18 mi (29 km) weekend (last very long training walk; plenty of hills). Aim ~8 hours walking. |
| Strength | 1-2× 20 min strength (maintain strength, but don't overdo; focus on core stability) |
| Stretch/Yoga | 1× 20 min light yoga/stretch after long hike (aids recovery) |
| Rest | 3 days (especially after the 18 mi - you'll need it!) |
| Nutrition/Hydration | Big walk strategy: carry 2-3 L water, use electrolyte drinks/snacks to replace salts (sports drink or salty snack). Refuel with a mix of carbs and protein soon after finishing to help recovery. |
| Tip | Dress rehearsal time: treat this 18 mi as if it's the real thing. Wear and carry your full kit, test your food and hydration plan. Almost there! |
Week 11 |
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| Hiking (distance) | 1-2 short walks (2-4 mi) to keep legs loose (avoid any exhaustive hikes) |
| Strength | 1× light strength (easy bodyweight exercises or pilates; keep muscles active but fresh) |
| Stretch/Yoga | 2× 15 min gentle yoga or stretching (stay limber, focus on breathing and calm mind) |
| Rest | 4-5 days (extra rest to ensure you're fully recovered for the challenge) |
| Nutrition/Hydration | Final prep: focus on high-energy foods. Two days before, increase your complex carbs (whole grains, pasta) to top up energy stores (mini 'carbload' like a marathoner). Stay well hydrated all week. |
| Tip | Tapering isn't slacking - it's key to peak performance. Enjoy the lighter schedule. Visualize success on challenge day. You've put in the work, now get mentally ready! |
Week 12 |
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| Hiking (distance) | Yorkshire Three Peaks Challenge: ~24.6 mi (39.4 km), 3 peaks, 1610m of climbing - GO FOR IT! (Aim to finish ~12 hours) |
| Strength | - |
| Stretch/Yoga | Light stretching on off days (and gentle yoga after the challenge for recovery) |
| Rest | At least 2 full rest days before challenge; and plenty after! |
| Nutrition/Hydration | During the challenge: sip water frequently (don't chug) and eat small snacks at each peak or every hour to maintain energy. After finishing, celebrate with a balanced meal (you earned that pub dinner!). |
| Tip | It's here! Start early, keep a steady pace, and most importantly, enjoy the experience. You've trained for this - trust your training and keep putting one foot in front of the other. See you at the finish line. |
Good luck with your training, and enjoy the journey as much as the destination. By following these plans, you'll be well on your way to joining the ranks of Yorkshire Three Peakers. Now go get those boots muddy - see you on the trail!