The Yorkshire Three Peaks Walk
Training Plans

Written by: Andrew Forrest
Updated: July 2025

12-Week Beginner Yorkshire Three Peaks Training Plan (Novice to Three Peaker)

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

 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

 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

 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

 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

 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

 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

 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

 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

 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

 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

 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

 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!