Every year, about 30,000 hikers try the National Three Peaks Challenge, but only 40% finish it within 24 hours.
Most of the 60% who fail are just unprepared, underestimating how intense the challenge really is.
Let’s be real—the Three Peaks Challenge is TOUGH. 💪
Climbing Ben Nevis, Scafell Pike, and Snowdon alone is hard, and together they total a massive 3,407 meters of ascent.
You need proper training to tackle the Three Peaks safely.
If you’re not already in top walking shape, training is essential to have a real shot at completing the Three Peaks Challenge.
The fitter you are, the less pain you’ll feel and the more you’ll actually enjoy the experience!
Training for the Challenge usually takes around 8 to 12 weeks.
A good rule is to give yourself about 3 months (12 weeks) of training before the challenge.
With focused training and plenty of miles, this is usually enough to get Three Peaks ready.
Preparing your body for the starts with smart training
Training plans will differ depending on your current fitness level.
A regular walker in great shape won’t need the same intense plan as someone with a more sedentary lifestyle.
Be honest with yourself about how fit you really are and how much work it will take to prepare for the Three Peaks Challenge.
While there’s no one-size-fits-all plan, I can share tips from my own experience to help you get Three Peaks ready!
⚠️ If you have any health issues, always check with a doctor or physical therapist before starting.
Hill walking is a key part of training for the Challenge.
They say the best way to improve is simply to practice—and hill walking is no different.
If you’re already a confident walker, diving into bigger mountains is a great way to rack up miles and build stamina. ⛰️
A perfect prep walk is the Yorkshire Three Peaks, which some of us completed about 2 months before the National Challenge.
For beginners, start with smaller hills and gradually move to tougher climbs—this builds both endurance and confidence.
Ideally, try climbing each of the Three Peaks before the challenge. It boosts fitness and helps you learn the routes (Scafell Pike can be tricky to navigate).
I didn’t get to climb Scafell Pike before the big day, but I managed Ben Nevis a month prior and had climbed Snowdon several times over the years.
Top tip—time your hill walks to understand your pace. Knowing this is key for planning your Three Peaks challenge.
Get used to wearing a backpack
Getting used to carrying a full backpack is crucial for comfort during the challenge. 🎒
On the Three Peaks day, your bag will hold clothes, food, gear, and up to 4 litres of water—all to carry up and down the mountains.
Training with this weight regularly helps strengthen your body and reduces shoulder and back discomfort during the challenge.
Gym workouts
Spending quality time in the gym is a great complement to all the walking you’ll be doing. 💪
Full-body resistance training is perfect—strengthening your legs, core, and upper body keeps you stable and strong on the peaks.
HIIT (High-Intensity Interval Training) is excellent for boosting lung capacity faster than regular cardio.
HIIT means short bursts of intense effort followed by recovery—like sprinting for 20 seconds, then jogging to recover, and repeating.
Use gym equipment like treadmills, bikes, or rowing machines to get your heart pumping and sweat flowing.
Combining long hikes with HIIT is a surefire way to get your cardiovascular endurance ready for the Three Peaks Challenge.
Sports and other physical activities
Any sport or physical activity that gets your lungs working will help prepare you for the big day. 🏃♂️
I’ve practiced Brazilian Jiu-Jitsu for years and kept training 2–4 times a week leading up to the Three Peaks Challenge.
These sessions boosted my stamina and offered a fun break from long weekend hikes.
Whether it’s tennis, rock climbing, or ultimate frisbee—if it gets your heart pumping, keep doing it!
Shed those excess pounds
There’s no “perfect” weight for the Three Peaks Challenge, but losing a few extra pounds helps if you’re carrying more than you’d like.
Less excess weight means less to carry up and down each mountain.
Extra weight also puts more strain on your knees with all the steep climbs and descents.
Eating well and following a consistent exercise plan will naturally help shed any unwanted pounds.
Use the car less
Even with a car, I made a point to walk whenever I could. 🚶
I regularly hit 7,000–10,000 steps per day leading up to the Three Peaks Challenge—just by walking to the gym or into town instead of driving.
Small choices like these may seem minor, but over weeks and months, the miles really add up.
Rest days
Consistent training is important, but your body also needs time to recover.
This isn’t an excuse to be lazy, but don’t hesitate to take rest days and let your body recuperate.
Rest is especially crucial in the final weeks—taper your training so you feel fresh and ready on challenge day.
Weekly training routine for the Three Peaks Challenge
I didn’t follow a strict training plan for the National Three Peaks Challenge—I just stayed active and focused on hill hikes most weekends.
A typical week for me looked like this:
Monday: Gym + short walk
Tuesday: Brazilian Jiu-Jitsu (or another sport)
Wednesday: Rest day + short walk
Thursday: Brazilian Jiu-Jitsu (or another sport)
Friday: Gym + short walk
Saturday: Big hike
Sunday: Rest day or Brazilian Jiu-Jitsu
Most days I added extra steps by walking instead of driving whenever possible.
The short walks were low-intensity evening strolls with my girlfriend, usually under an hour in our neighborhood.
Sometimes I swapped gym sessions for outdoor runs—typically 5–10 km, just for time rather than distance.
Weekend hikes varied to keep things interesting—we’re spoiled for choice with hills in northern England!
If I ever felt too tired, I’d simply swap a workout for a rest day.
Conclusion
There are no shortcuts to getting in Three Peaks shape.
The plan isn’t complicated—it just takes discipline and hard work. 💪
Training will differ for everyone, but success comes from consistent hill walking and regular exercise.
Walk the hills. Hit the gym. Eat right. Conquer the challenge. 👊
Comment (0)