Taking on the national 3 peaks challenge is no small feat. Climbing three of the highest peaks in the country within a set time frame—typically 24 hours—is physically demanding, mentally challenging, and immensely rewarding. To succeed, you’ll need more than just enthusiasm and a good pair of boots. Professional-level preparation is the key to making it to the top of all three summits with energy, confidence, and minimal risk of injury. Training consistently over several months is essential for anyone aiming to complete the demanding 3 Peaks Challenge UK, which tests both physical endurance and mental resilience
Whether you’re aiming to complete the challenge for charity, personal growth, or the sheer thrill of the outdoors, this guide will help you train like a pro and give yourself the best shot at success.
Understand The Demands Of The Challenge
Before diving into your training plan, it’s essential to understand what the challenge entails. The 3 peaks challenge requires participants to hike up and down three mountains, covering around 26 miles of walking and climbing over 10,000 feet in elevation—all within a very short time frame.
That’s not just a test of endurance; it’s a full-body challenge that combines long-distance trekking, steep inclines, unpredictable weather, and very little rest in between. The better your body and mind are prepared, the more enjoyable (and successful) your experience will be.
Build A Solid Fitness Foundation
If you’re not already active, start by developing a general fitness base. Cardiovascular endurance is critical, so begin with 3–4 cardio sessions per week. Activities like brisk walking, jogging, swimming, or cycling are all great for building stamina.
Over time, gradually increase your sessions to longer durations and higher intensities. Try to include one long-distance walk or hike each week to simulate what your body will face during the challenge.
Focus On Hill And Incline Training
Walking on flat ground won’t be enough. The 3 peaks challenge demands strength and stability on steep ascents and descents. Incorporate hill walking or incline treadmill workouts into your routine. If you have access to a stair machine or long flights of stairs, make those part of your weekly plan.
To train like a pro, do hill repeats—walk or hike up a steep incline multiple times in a row, focusing on steady pacing and controlled breathing. It mimics the effort needed for mountain climbs and strengthens your calves, quads, glutes, and lungs.
Add Strength Training
Professional mountaineers don’t rely on cardio alone. Strength training is crucial for injury prevention, balance, and climbing efficiency. You can greatly enhance your performance by dedicating two sessions per week to strengthening your back, legs, and core.
Key exercises include:
- Squats and lunges.
- Step-ups with weight.
- Deadlifts.
- Planks and side planks.
- Back extensions.
Practice With A Backpack
You’ll likely carry essentials like water, snacks, waterproofs, and first aid supplies. Start training with your loaded backpack to get used to the weight distribution and how it affects your posture and movement. Begin light and gradually increase the load over time to avoid straining your shoulders and lower back.
Prioritize Flexibility And Recovery
Tight muscles lead to poor form and potential injury. Add stretching or yoga sessions to improve flexibility in your hips, hamstrings, and calves. Rest days and foam rolling are equally crucial for giving your muscles time to heal and strengthen.
Simulate The Challenge
A few weeks before the event, do at least one full-day hike or back-to-back hiking sessions to mimic the fatigue you’ll experience. This will test your stamina, mental resilience, and gear under near-realistic conditions. Including elevation training in your routine is crucial, especially if you’re preparing for the steep gradients you’ll face while Climbing Ben Nevis, the highest and often most challenging of the three peaks.
Don’t Neglect Mental Preparation
Training your body is only half the battle. Long hikes in changing conditions require patience, mental stamina, and determination. Visualize each summit, prepare for discomfort, and practice pushing through when you feel tired. The stronger your mindset, the easier it becomes to overcome the inevitable challenges on the trail.
Final Thoughts
Completing the national 3 peaks challenge is a huge accomplishment—but only with the right preparation. By following a balanced and progressive training plan, you can train like a pro and give yourself the best chance of success. Focus on endurance, strength, mental readiness, and proper gear to ensure the experience is as safe and rewarding as it is unforgettable. Night hikes can be a valuable part of your training, as Climbing Scafell Pike often takes place in low-light conditions during the 3 Peaks Challenge, requiring good navigation and focus.
