People think the National 3 Peaks Challenge is about being the fittest or fastest person on the mountain. It isn’t. The reality is much simpler: train properly, pace yourself, and you’ll be the one walking normally on Monday morning instead of reversing downstairs on your hands!
The plan below is what gets most people ready without turning their life upside down.
How long should you train?
If you’re reasonably active already, 6–8 weeks is enough.
If you don’t exercise much, aim for 10–12 weeks.
If your last workout was moving house, give yourself the full 12.
Training can be very simple, as long as you are consistent.
What your training needs to include
Each week should roughly contain:
- One session that involves hills or a decent walk
- Two strength sessions focused on legs and core
- One or two cardio sessions that get your heart rate up
- Recovery (stretching, mobility, sleep)
People worry over which mountain is hardest. Honestly if you train consistently and your legs are feeling good by the time we get to Scafell Pike, you’ll complete the challenge.
Strength work
Two sessions per week. You’re building stability more than muscle.
Useful exercises:
- Step-ups (weighted if possible)
- Lunges or split squats
- Squats
- Calf raises
- Core work such as planks and side planks
If you can’t do 15–20 controlled step-ups per leg without wobbling around, start there. It’ll do more for you than running 10K badly.
Hill walking / hiking
One or two sessions a week, depending on where you live.
The aim isn’t speed. It’s time on your feet and elevation if possible. Work up to a longer weekend hike of around 6–8 hours with 1,000m+ of elevation over time. Take the bag you’ll use on the challenge. Wear the boots you’ll use on the challenge. And train in poor weather, because the 3 Peaks isn’t booked for sunshine.
Cardio
One or two sessions a week, using whatever you prefer: running, rowing machine, bike, stair machine. Keep it steady. You’re building endurance, not chasing Strava trophies.
A basic guideline: 30–45 minutes where you’re breathing harder than normal but can still talk in sentences.
Sleep and fatigue training (Not required if you doing the 3 day version 🥳)
The 3 Peaks isn’t hard only because of the mountains. It’s hard because you’re doing them with very little rest between each one.
At least once or twice during your training:
- Do a long walk, then a shorter walk the next morning
- Train early after a late evening
- Start a hike before sunrise
You’re not trying to exhaust yourself. You’re just preparing for the reality that Ben Nevis doesn’t care what time you went to bed.
Train with your kit
Don’t buy gear and keep it pristine until the challenge. Break in your boots. Test your waterproofs. Use the rucksack you’ll actually take.
If something is uncomfortable in week 4 of training, it’s pure misery on Scafell Pike after midnight.
A full kit list is HERE
Mindset
There are three mountains, but most people discover the fourth challenge: the time between them. Sitting in a minibus, cooling down, trying to eat when you’re not hungry, then getting out and climbing again. That’s the real test.
A good attitude beats good fitness when everyone is tired. Do the training, look after yourself, and stay positive when the weather turns. We’ll do the rest.
Download the training plan (PDF)
Click HERE for a PDF download
Ready to join us?
If you want a properly supported, professionally guided 3 Peaks Challenge with sensible pacing, safety-first decisions and a team that’s actually done this hundreds of times, you can read more here:
