Camino Walking Training Plan: Weeks 3 & 4
Welcome back, pilgrim. You’re doing beautifully.
These next two weeks are about building endurance, increasing time on your feet, and gently introducing your daypack. You’re not just walking, you’re becoming someone who walks with intention, trust, and a wild heart.
You might notice your body adapting, your breath settling into a rhythm, and your mind getting quieter with each step. This is part of the Camino too — the inner journey is unfolding as you go.
Let’s keep moving forward.
Week 3: Time on Your Feet
Goal: Increase walking duration and get comfortable with longer outings.
Begin noticing how your body feels after 90+ minutes on your feet. This is the first time you’ll do a Camino-style walk — 10+ km at once — so take breaks, hydrate, and fuel yourself with something nourishing mid-walk. Test your daypack with 2–3 kg to simulate trail conditions.
Monday – 5 km walk (steady pace)
Tuesday – Rest or gentle yoga/stretching
Wednesday – 7 km walk (try hills or uneven ground)
Thursday – 4 km walk (easy pace, focus on posture)
Friday – Rest
Saturday – 12 km walk (this is your “long walk” — go early, bring snacks, wear your daypack)
Sunday – Optional 3 km stroll or rest
Total Distance: ~31 km
Reflection Prompt:
What rises when you walk longer than usual? Fatigue, frustration, pride, presence? Notice without judgment.
Week 4: Varied Terrain + Tuning In
Goal: Prepare for mixed terrain and refine your walking habits.
This week, we add variety — trails, gravel, and cobblestones, if available. Don’t worry about speed. Focus on footwork and awareness. Can you stay present and relaxed, even when the ground gets tricky?
Add a bit more weight to your daypack (3–5 kg max) and see how it shifts your stride. Adjust your gear as needed — this is the perfect time to troubleshoot.
Monday – 6 km walk (choose an uneven trail or add light hills)
Tuesday – Rest or mobility/yoga session
Wednesday – 8 km walk (comfortable pace, daypack on)
Thursday – 4 km walk (easy and mindful — try without distractions, no music)
Friday – Rest
Saturday – 15 km walk (long walk! Plan a scenic route and notice your energy before/after)
Sunday – 3 km recovery stroll or rest
Total Distance: ~36 km
Reflection Prompt:
Where do you resist the uneven path in life? What happens when you soften into it?
Encouragement for Weeks 3 & 4
Test Your Gear: Now’s the time to get blisters — not in Portugal. Break in those shoes and socks. Adjust your pack. Try different layers for temperature control.
Keep Journaling: Your thoughts, discomforts, moments of awe — they’re part of this story. Even just a line a day.
Notice Nature: Let the land where you are prepare you for the land we’ll walk together. The birdsong. The breeze. The pavement. The puddles.
Hydrate Often. Snack Wisely. Rest Without Guilt. These are all pilgrim superpowers.
