The 12-week training plan

In short: For twelve weeks, walk three times a week plus once for longer at the weekend. Increase the distance slowly and carry your backpack from week five.

You don't need to be an athlete for the Way of St James. You only need to teach your feet, knees and back that several long days in a row are normal. Twelve weeks are enough for this if you walk regularly.

Our training plan shows you week by week how far to walk and when to add the backpack. Hang it up, tick things off and watch the distances grow.

Why training matters before a pilgrimage

Many pilgrims give up because of their feet. Blisters, tendon problems and knee pain occur when the body isn't used to repeated strain. A Sunday stroll won't prepare you for the tenth day in a row.

Training brings something else too: you test your shoes, socks and backpack while you can still change them. A sore spot in the town park is much more pleasant than on day three in the Pyrenees.

The three phases of the plan

The plan has three stages. Every four weeks there is an easier week in which your body can recover.

The last week is deliberately light. You only walk gently, so that you start well rested.

Fitting training into everyday life

Nobody has two hours free every day. So use the walking you already do. Get off a stop early, walk in your lunch break, take the stairs. Save the long distances for the weekend.

It's best to put your weekend walks firmly in the calendar. If you have arranged to go with someone, you will go even in drizzle. That is exactly when it's worth it, as you get to test your rain gear straight away.

What to watch out for in training

Build up slowly. The rule of thumb is no more than ten to twenty percent a week. Walk downhill too, as that puts more strain on your knees and thighs than going uphill.

Wear your shoes and socks for the trip from the very start. From week five you add the backpack, half full at first. If you want to use walking poles, practise with them too.

The test walk

In weeks nine to eleven you walk two days in a row twice, ending with around 20 kilometres each day with a full backpack. This is the most important test of the whole plan. Afterwards you will know how day two feels and what you still need to change.

The plan for beginners and experienced walkers

The plan is for people who don't hike regularly. If you are already fit, start in week five and concentrate on the backpack and the double days. If you haven't been active for a long time, extend the first phase and talk to your doctor first.

Speed isn't what counts. You walk at four to five kilometres an hour, as that will be your pace later on. The aim is to spend many hours on your feet, and personal bests don't come into it.

Strength exercises as a supplement

Alongside walking, a few simple exercises for your calves, thighs, core and feet will help. You don't need a gym for this. Squats, lunges, calf raises on a stair and the plank are all you need.

Fifteen minutes twice a week is enough. Strong legs take the strain off your knees, and a stable core keeps the backpack steady. You will notice this especially on long descents.

Preparing your feet

Feet can be trained. Go barefoot at home and look after your skin. Keep your toenails short, but not too short, and cut them once more shortly before you leave. Many people cream their feet regularly in the weeks beforehand, and wearing your socks is part of the test too.

Watch where sore spots appear in training. That is exactly where they will appear on the way, only worse. You can prevent them with tape or plasters. Our article on avoiding blisters on a pilgrimage has the details.

Training at an older age

At 60 or 70 the training works in just the same way, only more slowly. Allow more time, extend the foundation phase and take care of your knees and back. Poles are especially helpful here. Talk to your doctor beforehand.

If you miss a week

It happens. Simply carry on where you were and don't make anything up. If you miss two weeks, go back one week. Suddenly trying to catch up on everything at once risks the very injuries the plan is meant to prevent.

The same goes for a cold: take a break. A few days without training do no harm, and twelve weeks leave enough room. If you run out of time, start the walk with shorter stages.

How many kilometres a day are realistic?

After the plan, most people can manage 20 kilometres a day comfortably. On the Camino routes 20 to 25 kilometres are usual. Start with less anyway, as the first week is the most sensitive. There's more on this under what distance you cover on a pilgrimage.

Your gear in training

Test everything you will use later: hat, rain jacket, bottle, backpack, poles. The PDF has a checklist for the test walk. Anything still missing can be found in the packing list. Plan your first day of travel too, as the Pyrenees stage in particular is one of the most strenuous.

What's in the PDF

• Weekly plan to hang up and tick off
• Build-up with and without a backpack
• Checklist for the test walk

For anyone who doesn't hike regularly and wants to set off well prepared. The PDF has 2 pages and prints well.

How to get the PDF

Enter your email address and confirm your sign-up using the link in the first email. We will then send you the link to the PDF by email. You can unsubscribe from the newsletter at any time.