Walking 20–30 km a day for two weeks is a real physical challenge. The good news: you do not need to be an athlete — but you do need to train. A few weeks of preparation is the difference between finishing strong and stopping early with sore knees or blisters. Here is a practical Camino training plan.
The four-week plan
- Weeks 1–2: Walk 3–5 km, 3 days a week, in your Camino shoes. Just get used to time on your feet.
- Week 3: Build to 10–15 km on weekend days, with your pack at half weight.
- Week 4: Two back-to-back 18–20 km days with your full pack. This teaches your body consecutive-day recovery — the single most important skill for the Camino.
Strength and conditioning
Add basic leg and core work twice a week: squats, calf raises, lunges, and planks. Strong glutes and core prevent the knee and hip pain that ends Caminos early. Stretch daily, especially calves and hip flexors.
Pack weight
Train with the pack you will actually carry. Aim for 7–9 kg total. Walking with a loaded pack uses different muscles than walking unweighted — you must train with the load.
FAQ
How fit do I need to be?
Moderately fit. If you can walk 15 km comfortably now, 4 weeks of training will get you Camino-ready.
Can I overtrain before the Camino?
Yes. Rest the final 3–4 days before you fly. Arrive fresh, not exhausted.
What if I have no time to train?
Walk the first few Camino days short (15 km) and build up. The last 100 km from Sarria is forgiving and popular with under-trained pilgrims.
Plan your Camino
Train a little, and your body will thank you. Browse all Camino routes and plan your Camino.
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Camino de Santiago
Plan your Camino
A practical Camino training plan: weekly walking targets, back-to-back days, pack weight, and strength work so you arrive strong and finish injury-free.