Camino de Santiago Training Plan: 8 Weeks

Yes, it is worth training before walking the Camino de Santiago: covering 20-30 km a day with a backpack requires stamina, strength and feet that are used to the demands of long-distance walking. This progressive 8-week plan combines walking, hills, strength work and recovery so you can arrive prepared and well rested.

At a glance
Train 4 days a week, gradually increasing the duration, terrain and weight.
From the first week, walk with the backpack and footwear you will use on the route.
During weeks 5-7, do long walks with elevation gain and a fully loaded backpack.
In the final week, reduce your training volume and rest for the 2 days before you start.

How should you follow this 8-week training plan?

Set aside four days a week and schedule recovery days between the main sessions. The aim is to get your body used to the effort while maintaining a comfortable posture and a stable backpack, not to walk faster each time.

Use the gear you plan to take from the outset. Adjust your backpack and check what to pack for the Camino de Santiago before adding unnecessary weight. If you are unsure about footwear, decide between boots and walking shoes for the Camino well in advance: wearing them for the first time on departure day is a bad idea.

Tailor your walks to the route profile you expect: training for the French Way, 772 km over 33 stages is not the same as preparing for the Northern Way, 822 km over 36 stages, which is rated difficult.

Weeks 1 and 2: how can you build a base without overdoing it?

Use these weeks to establish the habit and see how your legs, back and feet respond. Keep a moderate pace and deal with any rubbing before it turns into a blister.

Monday: walk for 30 minutes at a moderate pace.
Wednesday: walk for 45 minutes, followed by 15 minutes of stretching.
Friday: walk for 30 minutes, then do squats and lunges, 3 sets of 15 repetitions.
Sunday: walk for 1 hour with a 5 kg backpack.

Consistency matters more than distance. Use this time to adjust the shoulder straps and hip belt, test your socks and check your footwear after each walk.

Weeks 3 and 4: how should you increase distance and weight?

Now you will extend your walks and add more weight. Maintain a natural stride and do not turn every session into a speed test.

Monday: walk for 45 minutes with a 6 kg backpack.
Wednesday: brisk walk for 1 hour.
Friday: walk for 45 minutes, then do squats, calf raises and core exercises.
Sunday: walk for 2 hours over varied terrain with a 7 kg backpack.

When you finish, check the soles of your feet, your heels and your toes. Our guide to foot care on the Camino will help you make this check part of your routine.

Weeks 5 and 6: how can you simulate a day on the Camino?

Get as close as possible to real Camino conditions: use your final backpack, chosen footwear, uneven terrain and hills. Do not introduce any new gear during your long walk; make sure everything works well together.

Monday: walk for 1 hour with your final backpack loaded to 8-9 kg.
Wednesday: walk for 1 hour and 30 minutes on a route with elevation gain.
Friday: strength exercises and a full stretching session.
Sunday: walk 15-20 km with your fully loaded backpack and Camino footwear.

Identify where any discomfort develops and correct the fit of your gear. If you notice a friction point, act early and review how to prevent and treat blisters.

Weeks 7 and 8: how should you complete your final test and arrive rested?

Week 7 consolidates your training with a dress rehearsal, while week 8 reduces the load. Tapering means maintaining the habit while giving your body time to recover.

Monday: gentle 1-hour walk.
Wednesday: walk for 1 hour, followed by yoga or stretching.
Friday of week 7: complete a 20-25 km walk as a dress rehearsal, using all your final gear.
Week 8: reduce your sessions to gentle 30-45-minute walks.
Before you leave: rest for the 2 days before you begin the Camino.

Your dress rehearsal should confirm that your footwear and backpack weight work for you and that every item is positioned correctly. Check the map of routes, stages and albergues to picture the route you are preparing for.

Which strength exercises are most useful for walking with a backpack?

Focus on controlled movements that strengthen your legs, stability and posture. You do not need a complicated routine.

Squats: strengthen your quadriceps and are particularly useful for descents.
Lunges: improve knee stability and control as your feet make contact with the ground.
Calf raises: strengthen your lower legs and prepare your feet for walking.
Planks: strengthen your core and help you maintain good posture with a backpack.
Hamstring and hip stretches: help restore mobility after your walks.

Add strength work on Fridays and save longer stretching sessions for after your walks. If a movement causes pain, do not force it: reduce the intensity and adapt your training to your fitness level.

Frequently asked questions

Can I prepare for the Camino if I never exercise?

Yes, provided you begin with short sessions and progress gradually. Do not try to make up for starting late by doubling the distance or weight: consistency throughout the 8 weeks is essential.

Do I always need to train with a backpack?

Not for every session, but you should use it from the first week, especially on long walks. This will let you adjust the straps, get your back used to the load and make sure the weight is manageable.

Is it better to train by time or distance?

During the first few weeks, follow the suggested times; during weeks 5-7, complete the planned distances. This combination lets you establish the habit first and then simulate a real day on the Camino.

What should I do if I get blisters during training?

Stop the rubbing, check your socks and footwear, and do not ignore the discomfort just to finish a session. Training is also an opportunity to identify these problems and adjust your gear.

How do I know if I am ready to start?

The 20-25 km dress rehearsal should show that you can walk with your final gear without overexerting yourself. Afterwards, review your backpack weight, footwear and route, reduce the load during the final week and arrive rested for your first day.