The Camino de Santiago is an incredible journey, but if your body isn’t prepared, it can quickly turn into a painful challenge. The reality? Most people don’t have months to train—work, studies, and responsibilities get in the way.
The good news? You don’t need to quit your job or change your lifestyle to prepare. This realistic 4-week plan is designed for busy people—whether you have a sedentary lifestyle, are moderately active, or are already fit but unprepared for multi-day walks.
By focusing on short, efficient fitness exercises during the week and longer walks on weekends, you’ll arrive at the Camino feeling strong, confident, and ready to enjoy the journey.
Do You Really Need to Train for the Camino?
Walking 15-25 km per day for multiple days is very different from a casual weekend hike. Even if you’re fit, your feet, legs, and back need to adapt to repeated long-distance walking.
Why Training Matters
- Avoid foot pain, blisters & injuries
- Build endurance for consecutive long-distance days
- Strengthen your legs, back, and core for carrying a backpack
- Improve your posture and balance for different terrains
Who Needs to Train?
- Sedentary lifestyle (rarely exercises) → Needs to gradually build endurance
- Moderately active (walks/hikes occasionally) → Needs to increase consistency
- Athletic but not used to walking daily → Needs to train for long, consecutive walks
📅 4-Week Camino Training Plan (For Busy Schedules)
How This Plan Works
- Short but effective workouts (2-4 times per week) to build strength & endurance
- Weekend long walks to prepare for multi-day hiking conditions
- Focus on injury prevention with mobility & stretching
🔹 If you have more than 4 weeks, spread the plan over 6-8 weeks for even better results!
Week 1: Building the Habit & Strength
📌 Focus: Get used to walking regularly & strengthen muscles to prevent injuries
2 Fitness Sessions (30-40 min each):
- Squats, lunges, step-ups (2-3 rounds)
- Planks, side planks, leg raises (1-2 rounds)
- Mobility & stretching (focus on ankles, calves & hips)
Weekend Walk:
- Walk 8-10 km at a comfortable pace
- Wear your Camino shoes & socks to break them in
This week is about establishing a routine while preventing injuries. Since your body isn’t used to long walks, the focus is on gradual adaptation rather than intensity. Strength exercises improve balance and posture, reducing knee and back strain. The goal is to make movement a regular part of your week without overexertion.
Week 2: Increasing Endurance & Testing Gear
📌 Focus: Increase stamina & get comfortable with a backpack
3 Fitness Sessions (30-45 min each):
- Lower body strength: Squats, lunges, step-ups, Romanian deadlifts
- Core stability: Planks, bicycle crunches, lower back exercises
- Mobility & stretching: Hamstrings, calves & hip flexors
Weekend Walk:
- Walk 12-15 km with a light backpack (3-4 kg)
- Adjust backpack straps to ensure comfort
- Train on hilly terrain to strengthen legs
Now that walking is part of your routine, it’s time to increase distance and test your gear. Carrying a light backpack introduces realistic Camino conditions, allowing for adjustments in fit and weight distribution. If you haven’t finalized your shoes or socks, now is the time to avoid discomfort later.
Week 3: Simulating the Camino (Without Taking Time Off Work!)
📌 Focus: Walk consecutive long distances & adapt to different terrains
3 Fitness Sessions (30-45 min each):
- Full-body strength: Squats, deadlifts, lunges, step-ups
- Core & balance: Planks, side planks, single-leg exercises
- Mobility & recovery: Foam rolling & stretching for recovery
Weekend Walks:
- Saturday: Walk 15-18 km with a moderate backpack (5-6 kg)
- Sunday: Walk 10-12 km (active recovery, no extra weight)
This week trains your body for consecutive walking days, one of the biggest Camino challenges. Fatigue and recovery become the focus, helping you adjust without overwhelming your schedule. It’s also the best time to address blisters, muscle tightness, or discomfort before your journey.
Week 4: Final Endurance Test (Camino Simulation!)
📌 Focus: Walk with full gear & finalize pre-Camino testing
2 Fitness Sessions (30 min each):
- Leg & core strength: Final power & endurance boost
- Stretching & mobility: Maintain flexibility & prevent tightness
Weekend Walks:
- Saturday: Walk 20 km with full gear (backpack, poles if using them)
- Sunday: Walk 10-12 km (active recovery)
- Break in all your final gear—NO last-minute purchases before the Camino!
This is your final test before the Camino. Walking with your full pack will reveal if adjustments are needed in weight, straps, or footwear. Longer walks will refine your hydration and pacing strategies. By the end of this phase, you should feel confident and ready to start your journey.
👟 Must-Read: Don’t Train Without the Right Shoes!
Even the best training won’t save you from blisters & foot pain if you wear the wrong shoes. Before you start training, get the best hiking shoes or boots for the Camino!
👉 Check out our complete footwear guide here: Complete Footwear Guide for the Portuguese Coastal Way
🏋️♂️ Essential Strength Training for the Camino (Minimal Time, Maximum Benefit!)
Even if you don’t have much time for fitness, doing 3 simple exercises can prevent injuries & improve endurance:
- Squats (10-15 reps) – Strengthen knees & legs
- Planks (30-60 seconds) – Improve posture & core stability
- Step-Ups (10 reps per leg) – Mimic climbing hills with a backpack
Strength training helps prevent fatigue and reduce injury risk on long walks. By improving stability and endurance, it makes carrying a backpack easier and helps your body adapt to uneven terrain. Even with a busy schedule, a few targeted sessions per week can make a significant difference.
🎯 Final Camino Training Tips for Busy People
✓ Train smart, not hard—focus on weekend walks & midweek strength training
✓ Break in all your gear EARLY—shoes, socks, backpack, and poles (if using them)
✓ Simulate the real experience—walk with your full backpack at least twice before the Camino
✓ Stretch & recover—don’t risk injuries from overtraining
✓ Enjoy the process! Training is part of your Camino journey
🚀 Ready to Walk the Camino? Start Training Today!
You don’t need months of training or extreme workouts—a smart, consistent plan will prepare you for the Camino without disrupting your life. Adjust the plan to your fitness level & schedule, and you’ll feel strong & confident when you start your journey!
