Camino Fitness Plan

To prepare for the Camino de Santiago, start training 6 months before your trip with three 25-30 minute walking/jogging sessions per week. Gradually build to 20 km walks in the final month, including some training with the boots, daypack and weight you’ll carry on the Camino. Most pilgrims with average fitness can complete the last 100 km from Sarria with this kind of preparation. CaminoWays has partnered with Peter from D-Pete Health and Fitness Clinic to create the free 6-month Camino Fitness Plan below.

6-Month Action Plan

We have partnered with Peter from D-Pete Health and Fitness Clinic to share this Camino Fitness Plan and professional fitness advice to help you prepare for your Camino de Santiago trip.

Peter has created this dedicated 6-Month Action Plan below, which is easy to print and follow.

The Camino Fitness Plan below is a general fitness plan, but we recommend talking to your doctor before undertaking any fitness plan. You can print or download this Camino fitness plan to show your doctor if necessary.

Month 1 (6 months before your Camino)

Your training schedule and gear requirements:

• Time/Duration: Aim to complete the exercise within 25 – 30 minutes per session.
• Frequency: Engage in this workout routine 3 times per week.
• Progression of Activity: Start walking, advance to jogging, and combine both in interval training. This approach helps gradually build endurance and strength.
• Variety in Routes: Change your training route regularly to include hills, steps, and uneven terrain to challenge different muscle groups and improve balance and agility.
• Schedule Alternation: Organise your weekly routine to include two consecutive training days, followed by a rest day, then another training day, another rest day, and one more training day. This pattern maximises training benefits while allowing ample recovery time.

Tip 1 of the fitness plan by D-Pete – Know Yourself, Camino Preparation Tip #1

Month 2 (5 months before your Camino)

• Time/Duration: Target completing the exercise within 40 to 60 minutes per session.
• Frequency: Commit to this routine 3 times per week.
• Progression of Activity: Revisit and choose any exercise plan from the previous months to continue advancing your fitness levels.
• Hiking Trail Engagement: Walk a local hiking trail 1 to 2 times per week. This shift from even surfaces to more natural, uneven terrain helps develop adaptability and increases physical challenges, enhancing overall fitness and outdoor readiness.

Tip 2 of the fitness plan by D-Pete – T-Rex Syndrome, Camino Preparation Tip #2

Month 3 (4 months before your Camino)

• Time/Duration: Aim to spend 40 to 60 minutes per session.
• Frequency: Engage in this training routine four times per week.
• Progression of Activity: Select and repeat any training module from the previous months to build your skills and endurance further.
• Activity Variation: On one of the four days, choose between cycling, swimming, or jogging. This variation breaks the monotony and enhances different muscle groups and cardiovascular health.
• Dedicate another day within the same week to gym workouts. This helps strengthen and condition different muscle groups, providing a comprehensive fitness experience.

Tip 3 of the fitness plan by D-Pete – How to prevent chafing, Camino Preparation Tip #3

Month 4 (3 months before your Camino)

• Distance: Aim to cover a distance of 5 to 7 kilometres per session.
• Frequency: Participate in this routine 4 times per week.
• Progression of Activity: Revisit and choose a training regimen from any of the previous months to continue enhancing your endurance and capabilities.

Tip 4 of the fitness plan by D-Pete – Motivation, Camino Preparation Tip #4

Month 5 (2 months before your Camino)

• Distance: Complete a distance of 15 kilometres 1 to 2 times per week.
• On alternate days, cover a distance of 10 kilometres 1 to 2 times per week.
• Progression of Activity: Select any training module from the previous months to maintain or enhance your endurance and strength.
• Additional Weight Training: Incrementally add an additional 5 to 10 pounds (approximately 2 to 5 kilograms) to your backpack. This added weight increases the intensity of the workouts, promoting stronger endurance and greater physical challenge.

Tip 5 of the fitness plan by D-Pete – Heel Pain, Camino Preparation Tip #5

Month 6 (1 month before your Camino)

• Distance: Aim to complete a distance of 20 kilometres 1 to 2 times per week.
• Additionally, cover a distance of 10 kilometres 1 to 2 times per week.
• Progression of Activity: Revisit and choose any training session from the previous months to continue advancing your endurance and performance.

Tip 6 of the fitness plan by D-Pete – Shin Splints, Camino Preparation Tip #6

This program is designed to steadily increase your long-distance running capabilities by incorporating varying lengths, ensuring a comprehensive approach to improving both speed and stamina.

I hope you enjoyed our Camino Fitness Plan prepared by the CaminoWays team and D-Pete Health Clinics.

There is a whole series of Camino Preparation tips and advice on fitness we have prepared for you.

Please contact us if you would like to talk to us about the Camino de Santiago routes or about preparing for your trip. Plan your Camino effortlessly and get an instant quote with our Camino Planner.