Written by: Andrew Forrest
Updated: July 2025
For those who already have a solid fitness base (regular walkers, runners, gym enthusiasts). This plan starts at higher mileage and intensity, with faster progress and a focus on speed, hill endurance, and minimizing total challenge time. It assumes you can already comfortably walk ~8-10 miles and includes optional running/cross-training.
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: ~5 mi (8 km) midweek + ~8 mi (13 km) weekend (include hills). Aim for a brisk pace on flats. |
| Strength | 2× 20-30 min strength (focus on legs & core: include squats, lunges, stepups, planks; use weights if comfortable) |
| Stretch/Yoga | 1× 15 min yoga or stretching (maintain flexibility; focus on legs, hips) |
| Rest | 1-2 days |
| Nutrition/Hydration | Hydration & diet: Maintain ~2 L water/day habitually. Emphasise complex carbs (whole grains) and lean protein in your diet for sustained energy and recovery. |
| Tip | Even if you're already active, this challenge is a different beast. Treat this first week as a baseline test - you'll discover where your strengths are and what needs work. |
Week 2 |
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| Hiking (distance) | 2 hikes: ~6 mi midweek + ~10 mi (16 km) weekend. Push the pace on the shorter walk. |
| Strength | 2× 30 min strength (add upper-body moves, e.g. dumbbell rows or push-ups, to help with backpack carrying). Continue leg strength - try single-leg exercises for balance. |
| Stretch/Yoga | 1× 20 min yoga (include balance and core-focused poses, e.g. tree pose, warrior III) |
| Rest | 1-2 days |
| Nutrition/Hydration | Training fuel: prioritise quality over quantity. Opt for slow-burning energy foods (oats, sweet potatoes) and natural snacks (nuts, yogurt) instead of sugary foods to avoid energy crashes. |
| Tip | Consider mixing it up: swap one of your walks for a 30-45 minute run or cycle to boost cardio. Your goal is mountain fitness, not just walking miles. |
Week 3 |
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| Hiking (distance) | 2 hikes - ~8 mi (13 km) midweek + ~12 mi (19 km) weekend. Weekend route should include significant hills - time to feel that ascent! |
| Strength | 2× 30 min strength (you can increase weight/resistance now. Focus on weighted step-ups and lunges to simulate uphill effort.) |
| Stretch/Yoga | 1× 20 min yoga (focus on flexibility in hamstrings, calves, and lower back - those take a beating on big climbs and descents) |
| Rest | 1 day |
| Nutrition/Hydration | Recovery nutrition: after hard workouts, have a protein-rich snack (e.g. shake or Greek yogurt with fruit) within ~30 minutes. It helps rebuild muscles so you can push again next time. |
| Tip | By now you might notice climbs feeling a bit easier and recovery quicker. If you use a fitness tracker, check your resting heart rate - it may be improving as your endurance builds. |
Week 4 |
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| Hiking (distance) | 1 moderate hike ~8 mi (13 km) on the weekend, relatively flat or gentle hills. (Reduced mileage this week to give your body a breather.) |
| Strength | 1× 20 min light strength (maintenance only; bodyweight or light weights) |
| Stretch/Yoga | 2× 15 min gentle yoga/stretch (full-body recovery focus, with deep breathing) |
| Rest | 3-4 days (use extra time to let any aches heal) |
| Nutrition/Hydration | Deload week: keep up hydration and nutrient-rich eating. Include plenty of fruits, veg, and omega-3s (fish, flaxseed) to reduce inflammation and aid recovery. |
| Tip | Recovery week! Use the extra time to assess your gear: are your boots and socks working well? Any hot spots? Better to fix it now than suffer later. Maybe treat yourself to a sports massage - or just a nice nap. You've earned it. |
Week 5 |
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| Hiking (distance) | 2 hikes: ~8 mi midweek + ~15 mi (24 km) weekend. The long hike should have multiple big climbs; aim for a full-day outing. |
| Strength | 2× 30-40 min strength (heavy emphasis on leg endurance: maybe add stair-climber machine or hill interval repeats in one session) |
| Stretch/Yoga | 1× 20 min yoga (if muscles are tight as mileage increases, try a focused stretching routine or a sports-yoga class) |
| Rest | 1-2 days |
| Nutrition/Hydration | Experiment with during-hike fuelling: on your 15 mi walk, practice eating small snacks (~100-200 kcal) every hour (trail mix, energy bar, dried fruit). Training your gut is as important as training your legs! |
| Tip | Longer hikes = more time for blisters to form. By now, you should have a sock system that works (liners, wool socks, etc.). Keep toenails trimmed and consider taping known hot spots. Happy feet = happy hiking! |
Week 6 |
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| Hiking (distance) | 2 hikes: ~10 mi (16 km) midweek + ~18 mi (29 km) weekend. Try doing back-to-back big climbs (e.g. ascend your local hill twice in one hike). |
| Strength | 2× 30 min strength (maintain intensity; if you're feeling strong, you could carefully add a few plyometric moves like box jumps for power - but don't overdo it). |
| Stretch/Yoga | 1× 15-20 min yoga or stretching (focus on hip flexors and quads, which work hard on steep climbs) |
| Rest | 1-2 days |
| Nutrition/Hydration | Hydration on big hikes: aim ~0.5 L fluid per hour or more when working hard, especially if it's warm. Use electrolytes or sports drinks on the 18 mi to replace salts lost in sweat. |
| Tip | If possible, do a navigation exercise on your long hike: practice using a map, compass or app to stay on route. Good mental training, and it might save you an extra half-mile detour on challenge day. |
Week 7 |
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| Hiking (distance) | 2 hikes: ~10 mi midweek + ~20 mi (32 km) weekend. Treat this 20 mi as a serious test: ideally include two of the Three Peaks or an equally strenuous local route. |
| Strength | 1× 20 min easy strength (this week, focus on stretching & mobility rather than hard training - you want fresh legs for the 20 mi) |
| Stretch/Yoga | 1× 15 min light stretching (especially after the 20 mi effort, to cool down and prevent stiffness) |
| Rest | 2 days (and definitely make the day after the 20 mi a gentle/rest day) |
| Nutrition/Hydration | Big hike prep: carb-up the night before (a hearty pasta, rice or potatoes meal) and have a solid breakfast (porridge, toast with peanut butter, etc.). During the 20 mi, stick to your fuelling plan - no new foods. After, have a good mix of protein & carbs (a proper meal or recovery drink) to kick-start muscle repair. |
| Tip | This will likely be your toughest training hike. It's normal to feel shattered after 20 mi. But completing it (or even just getting close) is a huge confidence boost! If you can, doing this hike in Yorkshire on the actual peaks is great practice. Just think: on challenge day you only have one more peak than today - and you'll be even fitter by then. |
Week 8 |
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| Hiking (distance) | 1 hike: ~12 mi (19 km) at an easy pace (much less effort than last week, to recover). Choose a scenic, enjoyable route. |
| Strength | 1× 20 min light circuit (just enough to keep muscles active - could be bodyweight moves or an easy bike ride for cross-training) |
| Stretch/Yoga | 2× 15 min yoga or stretching (recovery-focused; you might add foam rolling to soothe muscles) |
| Rest | 3 days |
| Nutrition/Hydration | Recovery week rehydration: drink plenty to fully rehydrate from last week's epic. Water, and maybe an electrolyte drink if you still feel drained. Keep protein intake high to rebuild muscle fibres too. |
| Tip | After that monster hike, a light week might feel too easy - you might be itching to do more. Resist the urge! Fitness improves during recovery. Enjoy the rest, catch up on sleep, and maybe double-check logistics (travel, kit list) for challenge day. |
Week 9 |
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| Hiking (distance) | 2 hikes: ~8 mi midweek + ~16 mi (26 km) weekend. Try doing the 16 mi on tired legs: e.g. take a short hike or easy run the day before to simulate fatigue. |
| Strength | 2× 30 min strength (do your normal routine early in week; later in week taper strength so your legs are fresh for the long hike) |
| Stretch/Yoga | 1× 20 min yoga (keep up flexibility and mental calm; maybe incorporate some meditation as the big day nears) |
| Rest | 1-2 days |
| Nutrition/Hydration | Fine-tune nutrition: by now you know what foods fuel you best. Plan your challenge-day menu. If you intend to use caffeine (gels or tablets) during the event, test a dose now to ensure no GI surprises. |
| Tip | For an extra endurance test, you could split this week's long effort into two days: e.g. 10 mi Saturday + 10 mi Sunday. Back-to-back long walks simulate the challenge's later stages when you're walking on tired legs. (Only attempt if you're feeling strong - if one 16 mi is plenty, that's perfectly fine!) |
Week 10 |
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| Hiking (distance) | 1 long hike: ~22 mi (35 km) early in the week, then begin taper. This is an almost the dress rehearsal (if you skipped the back-to-back option). If 22 mi is too daunting, aim for at least 18-20 mi at a faster pace than before. |
| Strength | 1× light strength (short core stability session; maybe some gentle mobility work) |
| Stretch/Yoga | 2× 15 min stretching (one session before/after the long hike, and another later in week to stay loose) |
| Rest | 3-4 days |
| Nutrition/Hydration | Taper nutrition: as training load drops, maintain good eating habits. Emphasise complex carbs and lean proteins. After your super-long hike, replenish - eat carb-rich meals and protein in the 24-48 hours afterward. Keep hydrating well; now's not the time to slack on water! |
| Tip | You're entering taper mode. The hard training is done. Trust the process and avoid last-minute overtraining. Your big 22 mi (or whatever long effort you did) proves you can handle the challenge. From here on out, less is more. |
Week 11 |
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| Hiking (distance) | A couple of very short walks (2-4 mi) just to stay limber. No big hills - treat these as leisurely strolls. |
| Strength | Give your muscles a break aside from light core or rehab exercises |
| Stretch/Yoga | 2× 15 min gentle yoga/stretching (keep flexible, and release any pre-event tension) |
| Rest | 5 days (lots of rest; use the time to pack and mentally prep) |
| Nutrition/Hydration | Final countdown: increase your carb intake starting ~3 days before the event (stick to familiar foods) to top up energy stores. Stay well-hydrated - drink little and often, and avoid alcohol this week (it dehydrates you). |
| Tip | 'The hay is in the barn.' Nothing you do now will make you fitter - but doing too much could make you tired or sore. Err on the side of rest. Double-check your gear and plan. Get plenty of sleep (aim 7-9 hours). Some nerves are normal, but trust yourself - you've done the work. |
Week 12 |
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| Hiking (distance) | Yorkshire Three Peaks Challenge: ~24.6 mi (39.4 km) circuit with ~1,610 m total ascent. Aim to finish in under 12 hours. Game day - give it your all and soak in the experience! |
| Strength | - |
| Stretch/Yoga | Post-challenge: lots of gentle stretching in the days after (calves, quads, back). A yoga recovery session a day or two later will help soreness. |
| Rest | Rest as needed after the challenge. Also, ensure 2 full rest days before the event. |
| Nutrition/Hydration | Challenge fuelling: start with a hearty, carb-rich breakfast ~1-2 hours before. During the walk, aim ~500 ml water per hour (more if it's hot) and include electrolytes for any activity >4-5 hours. Snack frequently (every 45-60 min) on quick carbs and a bit of protein. After finishing, celebrate with a proper meal - your body will crave carbs to refuel and protein to rebuild. Maybe pack a treat to enjoy at the finish line too! |
| Tip | Congratulations - it's the big day! Remember, the Three Peaks is as much mental as physical. Conquer one peak at a time: after each summit, reset your mind for the next. Use the camaraderie of fellow walkers and the gorgeous scenery as inspiration when things get tough. Most of all, take a moment at the finish to appreciate what you've achieved. You've earned those bragging rights and a well-deserved pint! |
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!