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If you don’t exercise/walk regularly I’d suggest starting training for the Camino, at least 3 months before the planned pilgrimage. The earlier you start the better. The great thing about walking is that you don’t need any special gear (except maybe shoes). You can practice it anywhere; in a city, town, countryside, park, mountains, gym, etc. Parkrun also includes walkers, every Saturday morning 9am at Manor park ( or your local park) the route is set and it will give you some rhythm and routine in your plan.​

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Month 1: Building a Base (June)

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• Walking Goals:

  • Walk 2-4 times per week.

  • Some shorter walks (3-5km) and gradually increase one walk to 8–10km by the end of the month.

  • Focus on walking at a comfortable pace.

• Yoga Focus:

  • Strength and Stability: Include poses like Warrior I & II, Chair Pose, and Bridge Pose to strengthen legs, hips, and core.

  • Flexibility: Stretch hamstrings, calves, and hip flexors with Downward Dog, Low Lunge, and Reclined Hand-to-Big-Toe Pose.

  • Balance: Practice Tree Pose and Eagle Pose to improve stability on uneven terrain.

• Weekly Breakdown:

  • 3 Days Walking: 3-5km, gradually increasing distance.

  • 2–3 Yoga Sessions: focusing on strength and flexibility.

  • Optional Cross-Training: 1 day of swimming, cycling, or another low-impact activity.

 

Month 2: Increasing Distance and Endurance (July)

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• Walking Goals:

  • Walk 3–5 times per week.

  • Increase distance gradually, aiming for 5-7 km walks by the end of the month.

  • Incorporate one longer walk (10–12km) each week.

• Yoga Focus:

  • Endurance and Recovery: Add Sun Salutations (3–5 rounds) for stamina and restorative poses like Legs-Up-The-Wall and Childs Pose.

  • Strength: Include Plank Pose, Crescent Lunge, and Standing Splits to build walking power.

  • Core Support: Practice Boat Pose and Side Plank to improve posture and reduce fatigue.

• Weekly Breakdown:

  • 4 Days Walking: Mix short (5-7km) and long walks (10–12km).

  • 2–3 Yoga Sessions: emphasising strength, recovery, and flexibility.

  • Optional Hill Training: Add gentle inclines to simulate Camino terrain.

 

Month 3: Camino Simulation ( August)

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• Walking Goals:

  • Walk 4–6 times per week.

  • Practice some back-to-back long walks (10–15km) to simulate Camino days.

  • Carry a daypack with light weight (2–4kg) to prepare for carrying essentials.

• Yoga Focus:

  • Recovery: Emphasis on restorative yoga with poses like Reclined Bound Angle and Supported Bridge.

  • Joint Health: Include gentle flows to keep knees and ankles mobile.

  • Mindfulness: Practice Yoga Nidra or seated meditation to build mental resilience.

• Weekly Breakdown:

  • 5 Days Walking: 3–4 short walks (6–8km), 1–2 long walks (10-15km).

  • 2 Yoga Sessions: 60 minutes focusing on recovery and joint health.

  • Optional Terrain Training: Practice on uneven or gravel paths to mimic the Camino.

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Month 4: Camino Prep ( September)

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• Walking Goals:

  • Take things a little easier during the weeks leading up to your departure.

  • Walk 2-4 times per week, include one longer walk.

  • Carry a daypack with light weight (2–4kg) to prepare for carrying essentials.​

• Yoga Focus:

  • Rest: Emphasis on restorative yoga with poses like Reclined Bound Angle and Supported Bridge.

  • Joint Health: Include gentle flows to keep knees and ankles mobile.

  • Mindfulness: Practice Yoga Nidra or seated guided meditation to build mental resilience.

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Key points:

• Footwear: Break in your walking shoes early and wear the clothes, particularly the socks you plan to use on the Camino.

• Hydration & Nutrition: Stay hydrated and practice eating snacks during longer walks.

• Rest Days: Include at least one rest day per week to recover.

• Mind-Body Connection: Use your yoga sessions to tune into your body, addressing any tightness or discomfort.

 

Disclaimer:
This training plan is intended as a general guide for reasonably fit individuals preparing for the Camino. I am not a medical or fitness professional. Please consult a healthcare provider or fitness expert if you have any medical conditions, injuries, or concerns about your fitness level. Always listen to your body, and adjust the plan as needed to suit your individual needs.

Your safety and well-being are the most important priorities!

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"All truly great thoughts are conceived while walking."
— Friedrich Nietzsche

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