Written by: Andrew Forrest
Updated: July 2025
For those starting from very low fitness or who prefer a gentler ramp-up. This 4-month plan begins with short frequent walks and gradually builds to long hill hikes. It gives extra time for your body to adapt, reducing injury risk.
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) | At least 3 short walks (~15-30 min each, flat terrain). Focus on just getting moving regularly. |
| Strength | Optional: 1× very light strength (10 min). If new to exercise, try basic moves like sit-to-stand (chair squats) or wall push-ups. |
| Stretch/Yoga | 5-10 min gentle stretching after each walk (calf, thigh, and back stretches) |
| Rest | 3 days (spread out rest days as needed) |
| Nutrition/Hydration | Hydration start: drink water instead of sugary drinks. Aim ~2 L of water spread throughout the day. |
| Tip | Welcome! Start small and be consistent. Even a short walk is progress. Lace up, head out, and give yourself a high-five for starting. |
Week 2 |
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| Hiking (distance) | 4 short walks (aim ~1-2 mi or 20-30 min each). Try to walk on 4 separate days. |
| Strength | 1× 10-15 min light strength (try 1 set of 10 squats, lunges, and step-ups) |
| Stretch/Yoga | 1× 10 min stretching or yoga (improve flexibility gradually) |
| Rest | 3 days |
| Nutrition/Hydration | Nutrition basics: focus on balanced meals with plenty of veg and protein. Swap out processed snacks for fruits or nuts this week. |
| Tip | Build the habit: find little ways to walk more (take the stairs, walk the dog an extra loop). It all adds up! |
Week 3 |
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| Hiking (distance) | 2-3 walks: e.g. ~2 mi midweek + ~4 mi (6 km) on the weekend. Pick easy trails you enjoy. |
| Strength | 1× 15 min strength (core and legs; e.g. planks, glute bridges, in addition to squats/lunges) |
| Stretch/Yoga | 1× 15 min stretching/yoga (try a beginner yoga video for flexibility) |
| Rest | 3 days |
| Nutrition/Hydration | Slow-burning carbs: incorporate whole grains (oats, brown rice, wholemeal bread) for sustained energy. |
| Tip | Notice your stamina improving? Last week's walks might already feel easier. Pat yourself on the back - you're getting fitter! |
Week 4 |
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| Hiking (distance) | 2-3 easy walks (~2 mi each) or 1 slightly longer ~4 mi if feeling good. Keep intensity low. |
| Strength | Optional: 1× light strength (10 min maintenance; focus on good form rather than intensity) |
| Stretch/Yoga | 2× 10 min gentle yoga or stretching (aids recovery and relaxation) |
| Rest | 4 days (extra rest to recover and prevent injury) |
| Nutrition/Hydration | Recovery fuel: even on lighter weeks, eat plenty of protein (helps muscle repair) and keep hydrating (water aids recovery). |
| Tip | Recovery week - you've earned it! Enjoy the lighter load. Use the time to stretch, sleep, and maybe treat yourself to a warm bath. Self-care isn't lazy, it's necessary |
Week 5 |
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| Hiking (distance) | 2 hikes: ~3 mi midweek + ~6 mi (10 km) weekend. Include some gentle hills if available. |
| Strength | 2× 15 min strength (increase reps or add a second set to each exercise) |
| Stretch/Yoga | 1× 20 min yoga (focus on legs and lower back flexibility) |
| Rest | 2 days |
| Nutrition/Hydration | Protein power: add lean protein to each meal (chicken, fish, beans, or tofu) to help build and repair muscles. |
| Tip | You're finding your groove! Remember to listen to your body - sore legs are okay, sharp pain is not. Slow and steady wins this race. |
Week 6 |
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| Hiking (distance) | 2 hikes: ~4 mi midweek + ~8 mi (13 km) weekend (try a more hilly route for the long walk) |
| Strength | 2× 20 min strength (add variety: try calf raises or step-ups onto a stair to build climb strength) |
| Stretch/Yoga | 1× 20 min yoga (include stretches for calves and IT band to support knees) |
| Rest | 2 days |
| Nutrition/Hydration | Stay hydrated on walks: aim to drink ~0.5 L of water per hour of moderate walking. Bring a bottle and sip regularly, even in cool weather. |
| Tip | Hill practice: no hills nearby? Find a tall building or stadium steps and use the stairs. Rocky mountains or concrete stairs - your legs know no difference! |
Week 7 |
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| Hiking (distance) | 2 hikes: ~4 mi midweek + ~10 mi (16 km) weekend (hilly terrain if possible). This is your first double-digit mileage! |
| Strength | 2× 20-25 min strength (focus on leg endurance: slightly higher reps or add light backpack weight) |
| Stretch/Yoga | 1× 20 min yoga (balance poses and core work to help stability on uneven ground) |
| Rest | 2 days |
| Nutrition/Hydration | Fuel up for the 10 mi: the night before, eat slow-release carbs (pasta, sweet potatoes) and on hike day have a hearty breakfast (porridge is a winner). |
| Tip | Double digits, woo! Time to start loading that rucksack: carry it on your long walk with the gear you plan to bring (water, jacket). Get your shoulders used to the weight now rather than on challenge day! |
Week 8 |
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| Hiking (distance) | 1 hike: ~6 mi (10 km) relaxed pace, flat or gentle terrain. Let your body consolidate gains. |
| Strength | 1× 15 min very light strength (just enough to keep muscles active) |
| Stretch/Yoga | 2× 15 min stretching/yoga (emphasise relaxing tight muscles and deep breathing) |
| Rest | 4 days |
| Nutrition/Hydration | Cut back doesn't mean cut out: continue drinking ~2 L water daily and eating nutritious meals. Your body needs fuel to recover well. |
| Tip | Halfway there! This easier week will have you bouncing back stronger. Take a moment to appreciate how far you've come since Week 1 - you deserve a round of applause. |
Week 9 |
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| Hiking (distance) | 2 hikes: ~5 mi (8 km) midweek + ~12 mi (19 km) weekend (hilly, and try some rough terrain to simulate trail conditions) |
| Strength | 2× 25-30 min strength (if feeling strong, add a bit more weight or difficulty to exercises) |
| Stretch/Yoga | 1× 20 min yoga (target any stiffness; yoga can also improve your balance on tricky paths) |
| Rest | 2 days |
| Nutrition/Hydration | Trail nutrition: start testing snacks for long hikes. Try eating something every hour on your 12 mi walk (e.g. a banana, cereal bar, handful of nuts) to see what your stomach likes. |
| Tip | You're over halfway through training. Keep the momentum! Remember why you signed up - maybe for charity, personal challenge, or bragging rights - and let that motivate you on the tough days. |
Week 10 |
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| Hiking (distance) | 2 hikes: ~6 mi midweek + ~14 mi (23 km) weekend. Aim for a long route with multiple hills (simulate doing Pen-y-ghent and Whernside back-to-back). |
| Strength | 2× 30 min strength (by now, those squats and lunges should feel easier - you're stronger! Keep it up.) |
| Stretch/Yoga | 1× 20 min stretching (especially after the 14 mi hike, to aid recovery) |
| Rest | 2 days |
| Nutrition/Hydration | Big hike reminder: carry enough water (at least 2 L) and perhaps a sports drink for the 14 mi trek. Also pack salty snacks or electrolyte tablets to replenish salts if it’s a hot day. |
| Tip | No fair-weather hikers here! If it rains on your training hike, embrace it. The Yorkshire Dales can throw every kind of weather at you in one day - better to test your waterproofs now than on challenge day. Plus, rain makes the post-walk tea taste even better. |
Week 11 |
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| Hiking (distance) | 2 hikes: ~5-6 mi midweek + ~15 mi (24 km) weekend. This is a challenging distance - plan a route with hills and perhaps rough ground for realism. |
| Strength | 1-2× 20 min strength (don't overdo it this week; maintain muscle strength but allow some recovery for the big hike) |
| Stretch/Yoga | 1× 20 min yoga (good time for a gentle flow or extra stretching the day after your 15 mi to loosen up) |
| Rest | 2-3 days (consider the day before and after the 15 mi as rest or very light activity) |
| Nutrition/Hydration | After the long 15 mi, refuel promptly: a mix of protein and carbs (e.g. chicken sandwich, protein shake with fruit) within 30-60 minutes will help your muscles recover faster. |
| Tip | Think back to Week 1 - a 2 mi walk might have been a challenge and now look at you crushing 15 mi! One foot in front of the other has gotten you this far, and it'll get you through the big day too. Trust yourself! |
Week 12 |
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| Hiking (distance) | 1-2 easy walks (3-5 mi) this week, flat terrain. Let any soreness from last week subside. |
| Strength | 1× 15 min light strength or pilates (focus on core stability and mobility) |
| Stretch/Yoga | 2× 15 min gentle yoga or stretching (active recovery to keep you limber) |
| Rest | 4 days |
| Nutrition/Hydration | Replenish: continue to eat well and hydrate even on this light week. Fruits, veggies, and proteins will bolster your immune system and repair muscles. |
| Tip | This is your last big recovery window before the final push. Enjoy the lighter schedule - maybe do an extra hobby or two that you missed while trekking about. (Your friends and family almost forgot what you look like ) |
Week 13 |
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| Hiking (distance) | 2 hikes: ~6 mi midweek + ~16 mi (26 km) weekend. The long one is almost a full day out; include plenty of ascent if you can (leg burner practice!). |
| Strength | 1× 20 min strength (keep it light; your focus is on the long hike this week) |
| Stretch/Yoga | 1× 20 min yoga (especially midweek to stay flexible going into the long hike) |
| Rest | 3 days |
| Nutrition/Hydration | Pre-long-walk prep: eat a carb-rich dinner the night before your 16 mi and get a good breakfast in. Also, plan your snacks and meals for the walk itself - try to mimic how you'll fuel on challenge day. |
| Tip | If you use trekking poles, try them on this long hike. They can take pressure off your knees on steep descents. Better to look like an avid hiker now than a penguin after the walk because your knees are shot. |
Week 14 |
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| Hiking (distance) | 2 hikes: ~6 mi midweek + ~18 mi (29 km) weekend. This is your biggest training hike - aim to simulate challenge conditions: hills, maybe an early start, and using all your gear. |
| Strength | 1× 15 min light strength (mostly core stability; heavy leg work now could risk soreness/injury before the big hike) |
| Stretch/Yoga | 1× 15 min gentle stretching (especially after the 18 mi, to help your muscles recover) |
| Rest | 3 days (take the days before and after the 18 mi mostly off) |
| Nutrition/Hydration | During the 18 mi: practice your full nutrition/hydration strategy. Sip water frequently, use electrolytes if needed, and nibble on carbs (sandwiches, bars, gels) on a schedule. This dress rehearsal will teach you what works best for your body. |
| Tip | Dress rehearsal! Treat this like the real deal - wear the exact boots, clothes, and rucksack setup for challenge day. You'll build confidence (and maybe catch any last-minute gear issues). You've got this! |
Week 15 |
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| Hiking (distance) | 1-2 very gentle walks (2-4 mi) to keep your legs moving, but nothing strenuous. |
| Strength | Optional: light core exercises or stretching; no heavy lifting (you want to be fresh for next week!) |
| Stretch/Yoga | 2× 10-15 min relaxation yoga or stretching (keep muscles loose and mind calm) |
| Rest | 4-5 days (plenty of rest, sleep, and short easy strolls just to stay limber) |
| Nutrition/Hydration | Final week diet: eat normally but focus on quality carbs (whole grains, starchy veg) and good protein. Two days out, slightly increase your carb portions (think an extra scoop of pasta or porridge). Stay well-hydrated - your urine should be light straw coloured. |
| Tip | Taper time - less is more now. It might feel strange doing so little, but rest assured this is exactly what will have you bouncing with energy on challenge day. Use the spare time to double-check your kit, and visualize that finish line! |
Week 16 |
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| Hiking (distance) | Yorkshire Three Peaks Challenge: ~24.6 mi (39.4 km) - 1,610m of climbing, tackling Pen-y-ghent, Whernside, and Ingleborough in ~12 hours. This is it - enjoy every step! |
| Strength | - |
| Stretch/Yoga | Light stretching on rest days; post-challenge, do gentle yoga to soothe sore muscles |
| Rest | Take at least 2 rest days before the challenge (and plenty after to recover!) |
| Nutrition/Hydration | Challenge day: start with a hearty breakfast (slow-burn carbs + some protein). During the walk, sip fluids regularly (aim ~500 ml/hr) and refuel with snacks at least every 60-90 min. Bring a mix of quick carbs (energy gels, dried fruit) and sustaining snacks (sandwiches, flapjack). Don't forget to celebrate with your favourite meal and a pint of Yorkshire ale afterward - you've earned it! |
| Tip | The big day is here! Set off early, pace yourself (it's a marathon, not a sprint), and remember to look up and savour the views. When it gets tough, remind yourself how far you've come. You've got this - see you on the other side for that victory photo with all Three Peaks behind you! |
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!