To prepare for the Camino de Santiago, start training 3–6 months before your trip with three 25–30 minute walking or jogging sessions a week, and gradually build up to 20 km walks in the final month — training with the boots, daypack and weight you’ll carry on the Camino. Most pilgrims of 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. Not sure you’re fit enough to start? Read Am I fit enough to walk the Camino?
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 #1Month 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 programme is designed to steadily build your long-distance walking endurance, combining varied distances and terrain so you can walk 20 km comfortably and repeat it the next day.
6-Month Camino Fitness Plan
A month-by-month build-up to walk the Camino de Santiago with confidence — increasing time, distance and pack weight as your trip approaches.
We hope you enjoyed our Camino Fitness Plan prepared by the CaminoWays team and D-Pete Health Clinics.
There’s a whole series of Camino preparation tips to support each month of your training, and you can also download our free Camino Fitness ebook for extra workouts, stretches and nutrition advice.
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.
FAQs: Camino Fitness Plan
The plan builds gradually over six months: you start with 25–30 minute walking or jogging sessions three times a week and progress to 20 km walks in the final month, training with the boots and daypack you’ll use on the Camino. Each month pairs a training focus with a preparation tip from D-Pete Health and Fitness Clinic. For general training advice beyond the schedule, see our guide on how to train for the Camino.
Ideally 3–6 months, depending on your starting fitness. If you’re already active, 2–3 months is often enough; if you’re starting from scratch, give yourself a full 6 months. The most important thing is consistency: regular walks of increasing distance are more effective than occasional long sessions.
The Camino is challenging but achievable for most people of average fitness. Difficulty depends on the route and daily distance: the popular last 100 km from Sarria averages 20–25 km a day on moderate terrain, while Easy Walking routes keep days to 10–15 km. The real challenge is repeating those distances day after day — which is exactly what training prepares you for.
You can, but it’s strongly discouraged. Pilgrims who start the Camino without preparation are far more likely to suffer blisters, shin splints, knee pain and exhaustion by day 3 or 4. Even a few weeks of regular walking before the trip makes a huge difference.
Allow more time — 6 months minimum is recommended for older walkers. Build slowly, listen to your body and prioritise consistency over intensity. Always check with your doctor before starting a new fitness routine. CaminoWays’ Easy Walking Collection is also designed for shorter daily walks of 10-15 km on gentler terrain.
No. Walking is the single most effective preparation for the Camino. The gym is helpful for strengthening core, legs and glutes (which support long-distance walking), but it’s not essential. Most pilgrims prepare with walking alone.
Build up gradually: 25–60 minute sessions in months 1–2, 5–7 km walks in month 3, 10–15 km in months 4–5, and 20 km walks in the final month. The goal is to walk 20 km comfortably and be able to repeat it the next day.
Yes — and it’s one of the most overlooked tips. Train with the same shoes, socks and daypack you’ll use on the Camino, loaded with a similar 3–5 kg. This breaks in your gear, reveals pressure points and prevents surprise blisters once you start walking.
You can still walk the Camino at a gentler pace. The CaminoWays Easy Walking Collection features routes averaging 10–15 km a day on softer terrain — ideal for older walkers, families, or anyone who prefers a relaxed pace without intensive training.
The last 100 km from Sarria to Santiago is the most popular choice for first-timers and those with limited training time — it’s enough to earn your Compostela certificate and runs on well-supported, moderate terrain.
Yes. CaminoWays guided tours include a local guide, daily support and pre-booked accommodation, which takes the pressure off planning and reassures less-confident or first-time walkers.
Book 4–6 months ahead so you can follow the full 6-month fitness plan and secure accommodation in peak season. Get an instant quote and start planning with the CaminoWays Camino Planner.
