12-Week Training Plan: Get Ready for Your Multi-Day Adventure
The best multi-day hike training plan is simple: walk a little further each week, add hills, and practise walking on tired legs two days in a row. Twelve weeks is enough for most reasonably active people to get ready for a 3- or 4-day challenge of 22 to 31 miles a day. Training doesn’t have to be a chore, either. It’s an excuse to explore new local paths, get outside at weekends and look forward to the big adventure.
This plan is written for our challenges – the West Highland Way, Hadrian’s Wall, Cleveland Way, Jurassic Coast and Cotswold Way – but it works for any long-distance walk.
Who this plan is for
This plan assumes you can already walk 6–8 miles comfortably. If you can’t yet, spend a few extra weeks building up to that before you start week 1. If you’re already a regular long-distance walker, you can start at week 4 or 5.
What you’re training for:
Challenge | Distance | Days | Daily miles |
|---|---|---|---|
Jurassic Coast | 72 miles | 3 | 25, 25, 22 |
Hadrian’s Wall | 80 miles | 3 | 26, 29, 25 |
West Highland Way | 96 miles | 4 | 24, 26, 23, 23 |
Cotswold Way | 102 miles | 4 | 25, 28, 27, 22 |
Cleveland Way | 109 miles | 4 | 26, 31, 28, 24 |
The four principles of training for a long-distance walk
Time on your feet matters most. You’ll walk for 8–11 hours a day. Your body needs to get used to long hours, not speed.
Back-to-back days. The challenge isn’t one long walk, it’s getting up and doing it again. Weekend doubles (Saturday and Sunday) are the key session.
Hills and steps. Every one of our routes has climbs. Find hills, stairs or steep paths near you.
Train in your event kit. Wear the boots, socks and pack you’ll use on the day. Most blisters come from new or untested kit.
The 12-week plan
Each week has two or three short midweek walks (or other exercise) and a long weekend walk. Mileages are approximate – listen to your body.
Weeks 1–4: Build the base
Week | Midweek | Weekend |
|---|---|---|
1 | 2 × 45-min brisk walks | 8 miles |
2 | 2 × 45-min walks, 1 with hills | 10 miles |
3 | 3 × 45–60-min walks | 12 miles |
4 (easier) | 2 × 45-min walks | 8 miles |
Focus on comfort. Break in your boots, test your socks, and notice any rubbing early. Week 4 is a lighter week so your body can adapt.
Weeks 5–8: Add distance and back-to-back days
Week | Midweek | Weekend |
|---|---|---|
5 | 3 × 60-min walks, 1 hilly | 14 miles |
6 | 3 × 60-min walks | Sat 12 miles + Sun 8 miles |
7 | 3 × 60-min walks, 1 with stairs | 16–18 miles |
8 (easier) | 2 × 45-min walks | 10 miles |
Now start carrying what you’ll carry on the day. On Enjoy that’s a day pack with water, snacks and layers. If you’ve chosen Endeavour (10kg+ plus food and water) or Endure (15kg+ plus food and water), build up the weight of your pack gradually over these weeks rather than all at once.
Weeks 9–11: Peak weeks
Week | Midweek | Weekend |
|---|---|---|
9 | 3 × 60–75-min walks | Sat 18 miles + Sun 10 miles |
10 | 3 × 60–75-min walks, 1 hilly | 20–22 miles (your longest walk) |
11 | 2–3 × 60-min walks | Sat 16 miles + Sun 14 miles |
Week 10 is your dress rehearsal: start early, walk in full kit, practice eating on the move and see how your feet feel after 20 miles. Many walkers find this is when the event starts to feel truly within reach.
Week 12: Taper
Week | Midweek | Weekend |
|---|---|---|
12 | 2 × 30–45-min easy walks | Event! |
Ease right off in the final 7–10 days. You won’t lose fitness; you’ll arrive feeling fresh and excited instead of tired. Sleep well, eat well and pack early.
Looking after your feet
Feet are the thing most likely to slow you down on a multi-day walk. A few habits make a big difference:
Wear walking socks that fit well, and try liner socks if you blister easily.
Keep toenails short.
Stop and deal with any hot spot straight away – don’t wait for it to become a blister.
Try different blister plasters in training so you know what works for you.
Air your feet and change socks at lunch on long days.
Fuelling and hydration
On a long day you’ll burn a lot of energy, so eat little and often: something every hour or so. Practise this on your long training walks to find foods you enjoy – sandwiches, flapjacks, nuts, fruit, jelly sweets. Drink regularly rather than waiting until you’re thirsty, and consider electrolytes on warm days. On our events, checkpoints with drinks and snacks, a hot breakfast and a packed lunch take care of a lot of this, but your own favourite snacks are always worth carrying.
Cross-training and strength
If you have time, add one session a week of cycling, swimming or a gym class to build fitness without extra impact. Simple strength moves – squats, lunges, step-ups and calf raises – help your legs cope with long descents. Ten to fifteen minutes twice a week is plenty.
Common training mistakes
Doing too much too soon. Increase your long walk by no more than 2–3 miles a week.
New boots on the day. Never.
Skipping the back-to-back weekends. They’re the most useful sessions in the plan.
Only walking on flat ground. Find hills, even if it’s a multi-storey car park stairwell.
Not tapering. Rest is part of training.
What if I miss a week?
Life happens. If you miss a week, repeat the previous week rather than jumping ahead. If you miss more, focus on getting at least one 18–20-mile walk and one back-to-back weekend done before the taper. And remember: on our events you walk at your own pace, with support staff throughout and a medical team on hand.
Ready to put your training to use?
Pick your adventure and start your 12 weeks: the Cleveland Way (6–9 May 2027), West Highland Way (27–30 May 2027), Hadrian’s Wall (11–13 Jun 2027), Jurassic Coast (9–11 Jul 2027) or Cotswold Way (10–13 Sep 2027, register interest). Then read our multi-day kit list so you’re ready to pack.
FAQs
How long does it take to train for a multi-day hike?
About 12 weeks is enough for most people who can already walk 6–8 miles comfortably. Allow longer if you’re starting from a lower base.
How far should I walk in training for a 25-mile-a-day challenge?
Aim for at least one walk of 20–22 miles and a few back-to-back weekends (for example 18 miles then 10 miles) before you taper.
How do I train for walking on consecutive days?
Do weekend doubles: a long walk on Saturday followed by a shorter one on Sunday, building up through the plan.
Should I train with a full pack?
Train with whatever you’ll carry on the day. If you’re carrying 10kg or 15kg, increase the weight gradually over several weeks.
How do I avoid blisters on a long-distance walk?
Wear broken-in footwear and well-fitting socks, keep toenails short, and treat hot spots as soon as you feel them.
Comments