Training for the Three Peaks Challenge

Training is how you make the day safer, more comfortable, and more enjoyable. Focus on steady walking endurance, hill practice, and simple strength.

Training plans and checklists

How fit do I need to be?

Consult a medical professional before beginning any new exercise routine. Listen to your body and take regular rest days for recovery.

These challenges reward steady endurance rather than speed. If you are starting from a lower fitness base, it is usually best to build confidence on a shorter or simpler event first, then step up.

Consider graduating from Surrey or Welsh to Yorkshire and National.

If you are still deciding where to start, use the beginners guide, challenge comparison, and best time to go guide.

Hillwalking (most important)

Local hillwalking is the fastest way to get specific feedback: boot comfort, pacing, fuelling, and how you feel on descents. If you have limited hills nearby, repeat smaller hills and extend time on feet.

Train in the kit you will wear on the day. See the kit hub: Three Peaks kit lists.

Speed and pace

On our guided challenges, groups typically aim for an average pace that falls between 3 and 6km per hour (10 to 20 minutes per kilometre), slower on climbs and faster on descents.

Use: hillwalking pace calculator.

Strength and cardio

Any aerobic fitness you can do consistently will help. Combine it with simple leg strength work to protect knees and ankles on long descents.

  • Walking / hiking (priority).
  • Running, cycling, swimming, rowing (choose what you will do regularly).
  • Bodyweight strength: squats, lunges, step-ups, calf raises.

Recovery and food

If you are doing the National challenge, plan for tired walking and limited sleep: recovery and sleep between peaks.

If you are choosing between guided and self-organised formats, compare the cost tradeoffs before you book.

Frequent training questions

  • How fit do I need to be?

    You need a good level of endurance fitness and to be comfortable walking uphill without frequent long stops.

    If testing your fitness in the mountains, a useful benchmark is being able to walk up and down Snowdon in about 4 hours in fair conditions (pace varies by route choice and conditions).

  • How much time should I allow for training?

    Training time depends on your starting point. Many teams benefit from 8-12 weeks of steady preparation.

  • How fast do I need to walk?

    Most groups walk around 2-3.5 miles per hour on average over a typical challenge day. No running is required on our events.

  • What kit should I train in when hillwalking?

    Train in your walking boots and backpack so you can solve fit issues early.

    Use the kit list hub and open the kit list for your specific challenge route.

Example weekly training plan

A simple weekly structure you can tailor to your schedule:

Day Exercise
Monday 1-hour brisk walking, or 30-minutes jogging + light stretching
Tuesday Bodyweight exercises (squats, lunges, split-squats, press-ups, jumps, calf raises, etc)
Wednesday Rest day
Thursday 30-45 minutes of cycling, swimming, or dancing + light stretching
Friday Repeat Tuesday's bodyweight exercises or try new ones
Saturday 2-hour+ walk or hike, or other longer cardio exercise
Sunday Rest day

Ready to book?

Choose your challenge dates

Once you have a training plan, join one of our fully-supported guided events with experienced mountain leaders.

National Three Peaks Yorkshire Three Peaks Welsh Three Peaks Surrey Three Peaks