Camino de Santiago Training Plan: 8 Weeks to Get Ready

Do You Need to Train for the Camino?

Yes. While the Camino is not a race, walking 20-30 km daily for weeks requires preparation. Without prior training, the risk of injuries, blisters and exhaustion multiplies. This 8-week plan prepares you progressively.

Weeks 1-2: Foundation

Goal: get your body used to walking distances.

• Monday: 30 min walk at moderate pace
• Wednesday: 45 min walk + 15 min stretching
• Friday: 30 min walk + strength exercises (squats, lunges, 3x15)
• Sunday: 1h walk with backpack (5 kg)

Weeks 3-4: Progression

Goal: increase distance and add weight.

• Monday: 45 min walk with backpack (6 kg)
• Wednesday: 1h brisk walk
• Friday: 45 min + strength exercises (squats, calves, core)
• Sunday: 2h walk with backpack (7 kg) on varied terrain

Weeks 5-6: Simulation

Goal: simulate real Camino conditions.

• Monday: 1h walk with final backpack (8-9 kg)
• Wednesday: 1.5h walk with elevation (find hills)
• Friday: Strength exercises + deep stretching
• Sunday: 15-20 km with full backpack and Camino boots

Weeks 7-8: Fine-Tuning

Goal: consolidate without overloading.

• Monday: 1h easy walk
• Wednesday: 1h walk + yoga/stretching
• Friday: 20-25 km — your dress rehearsal
• Last week: reduce to 30-45 min walks. Rest the 2 days before starting

Key Exercises

• Squats: strengthen quadriceps, crucial for downhills
• Lunges: knee stability
• Calf raises: prevent plantar fasciitis
• Planks: strong core = better posture with backpack
• Hamstring and hip stretches: the most important ones