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Camino Training for Beginners: Couch to Camino in 12 weeks

Created by Colleen | Updated : 9 February 2025 |

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You’re going to walk the Camino!  Yeah! Congratulations! 

Walking the Camino de Santiago is an incredible, life-changing experience. But it’s not a stroll in the park.  I’ve walked across Spain many times but for the first time, I gave myself a year to get ready.

Walking hundreds of kilometres isn’t a small undertaking. On my first walk I searched for any and all information about Camino Training For Beginners.   I was 50, overweight, and had recovered from cancer. I wasn’t naturally fit, but I was determined. I gave myself a year to prepare and 12 months later, I walked 800 km solo across Spain.

If I could do it, I believe anyone can.  But training is essential I created a 12 week plan to help folks go from Couch to Camino.  My guide is free and can be another fabulous tool to add to your Camino-Prep toolbox.

Gerry walking the Camino Primitivo

Get My Free 12-Week Camino Fitness Guide For Beginners

I’ve created two easy-to-follow, beginner-friendly training plans that will help you to get you fit, confident, and ready for your Camino.

Can I Really Do This? How Fit Do I Need to Be?

A common question I hear is : Am I fit enough to walk the Camino? And for most, the answer is yes; but preparation is key. Getting your body ready takes time and effort. You’ll need to adjust to the physical demands of walking every day for several days in a row.

IMPORTANT: I’m not a doctor or a fitness trainer. Before you start, it’s a good idea to visit your doctor to discuss your plans. If you have health concerns or pre-existing conditions, it’s important to understand how they might affect your training and your walk.

Be Honest With Yourself: What’s Your Current Fitness Level?

 If you’re a couch potato and never take any form of exercise then you will need to consider a training programme that starts very gently.  If your fitness is average and you’re in reasonable health, then eight to twelve weeks should be enough to prepare you for your journey; or course more is always better.

Before you start training, take an honest look at where you are now:

  • Poor – I rarely exercise and find walking long distances difficult.
  • Average – I can walk 5 km, but I don’t do it regularly.
  • Good – I walk often and can handle longer distances.
  • Excellent – I exercise regularly and walk long distances with ease

If you rarely exercise, start slowly with a gentle, long-term training plan. If you’re in better shape look at mixing things up with a range of exercises and focus on building endurance, strength, and carrying a backpack.

The Camino is a trail with lots of ups and downs, and the downhill sections can be harder on your body than you’d expect. Regular training will help you build strength and may also prevent common issues like blisters, shin splints, and tendonitis.

But remember, you don’t need to walk 20 km every day to train for the Camino.  For my longest Camino (1,007 km!), I walked a 5 km circuit near my home as often as I could. It included 100 m elevation gain and I aimed to do it daily.  This was enough for me.  And it helped get my feet ready for the challenge ahead.

IMPORTANT : Be honest with yourself about your abilities and fitness level. Don’t push yourself too hard or try to do too much too soon. If you have any medical concerns, speak with your doctor before starting. Remember, this is what worked for me, but your plan might look different, and that’s okay!

colleen on her first Camino, not very fit and with a pack that was too big and a little overweight too!

Want to learn more about the Camino? Then hop over to my Free Private Facebook Group | Walking The Camino De Santiago.

Join My Camino Facebook Group

How Long Does It Take to Get Fit for the Camino?

Getting fit for the Camino takes time, and that’s okay. Most people plan their Camino months in advance, which means you have plenty of time to get ready; and maybe even lose a few extra pounds if needed in the process.

Since you have time, it’s important to take that time.  Start slow. Start small and gradually build your strength.  And your Training isn’t just about walking long distances; you’ll need balance, flexibility, and core strength. 

The good news is that you don’t need to train for a year like I did!  For many people in good health, 8 to 12 weeks of gradual training is enough to feel strong and confident.  Of course the longer you have the better prepared you will be.

Top Tip : Remember training isn’t just about walking—it’s also about balance, flexibility, core strength, and endurance.

Why Get Fit For The Camino?

First of all, remember that training before your Camino isn’t about perfection; it’s about preparation.

It’s true that walking the Camino can be life-changing; it certainly changed mine. More than anything, it’s an incredibly rewarding experience. But it also involves hours and hours of walking, day after day.   And walking the Camino is much more than just walking, it includes:

  • Carrying a backpack : Even a light backpack can feel heavy after hours of walking. Training with your pack (although not immediately) helps your body adjust to the weight and improves your posture and balance.
  • Walking on uneven terrain : From rocky trails to cobbled streets and forest paths, your feet and ankles will need to adapt to ever-changing surfaces.
  • Walking in all weather conditions : The Camino brings sunshine, rain, wind, and sometimes even snow. Being fit helps you handle the elements with confidence.
  • Eating a different diet : Your usual eating habits might change, whether you’re enjoying local specialities, adapting to communal meals, or grabbing snacks on the go. Training helps your digestion adjust to the demands of long walks.
  • Sleeping in different beds : From hostels to hotels, your sleeping arrangements will vary. Getting fit can improve your overall energy levels and resilience, even with less-than-perfect rest.

That’s a lot of change for your body to handle! Anything you can do to prepare will make these adjustments easier.   And preparing for the the Camino de Santiago isn’t just about physical training; it’s also about building your strength, endurance, and mindset. 

Proper preparation can make all the difference in how much you enjoy the experience and how well your body adapts to the challenge.

Walking the Camino means covering 15–25 km a day for several days or even weeks. For those tackling the Camino Frances, you’ll be embarking on a journey of nearly 800 kilometres and crossing three mountain passes. That’s no small feat!

Preparation and good fitness will :

  • Boost Confidence : Training your mind and body for long daily walks helps you feel ready and capable when the journey begins. Starting with confidence sets a positive tone for your entire Camino.
  • Help You Enjoy Every Step (well almost every step) : When you’re well-prepared, you’ll experience less fatigue, giving you the energy to enjoy the stunning landscapes, historical sites, and connections with fellow pilgrims.
  • Prevent Injuries : Preparation strengthens your muscles and joints, helping to avoid common issues like blisters, shin splints, tendonitis, and knee pain; especially on the steep descents and uneven paths that are a hallmark of the Camino.
  • Reduce Risk of Overuse Injuries : Training helps your body adapt to the physical demands of walking daily, making it less likely to suffer from sore knees, tight muscles, or strained tendons.
  • Improve Endurance : Long walks require stamina. Building your endurance means you’ll feel stronger and recover faster, even after several days of walking.
  • Get Comfortable with Your Gear : During training, you’ll use the shoes, clothing, and backpack you plan to bring. Training helps you break in your gear, figure out how to pack efficiently, and ensure everything fits and works before your Camino starts.  
  • Understand Your Body : Preparation helps you learn how your body reacts to different challenges, from steep climbs to carrying your pack, to coping with the flatlands of the Meseta.

You’ll gain valuable insight into what works best for you, including pacing, hydration, and managing aches or soreness.  Proper preparation isn’t about perfection.  It’s about giving yourself the best chance to enjoy every step of this incredible journey.

walking to Los Arcos across the wide open spaces along the Camino

Camino Fitness Basics

The Camino is all about the journey.  It’s never about getting to the destination as quickly as you can. It’s about taking it slow.  Your journey to getting fit should be the same.  So start small.  Trust me.  When you look back in a few weeks and see how far you’ve come you’ll be so pleased with your progress!

  • Start Slow, Build Gradually : The Camino is not a race; nor is the preparation.
  • Add Variety : Mix walking with other forms of movement.  It doesn’t need to involve an exercise class.  Just choose a few different ways to move your body.  
  • Gym Membership or Classes : I’m in awe of folks that are motivated to do this kind of regular exercise and if you’re already committed to regular exercise then you are already on the way to being ready for the Camino.  But if you’re like me then that’s ok too.  There are many ways to get fit and we’ll explore the options. 
  • Incorporate Daily Movement : Little things matter.  There are so many ways that you can add movement to your day.
  • Walk to the shops : Get off the bus a stop early and better still, carry the shopping for added strength exercise.
  • Take the stairs : Park further away, Stand up and walk around when on the phone
  • Dance : Find a tune and dance whilst making the breakfast!
  • Stay Connected : We all have busy lives and your training program isn’t a test.  You can’t fail.  Share your progress in a Camino Community; being part of a team will help, encourage and motivate and also you may discover new ideas for getting fit.   Join my Private Facebook Community, I visit every day and I’m always happy to answer questions.
  • Don’t Be Hard On Yourself : It’s okay to miss a day; just start again tomorrow. The main thing is to just keep going!
Gerry walking from St Jean Pied de Port to Roncesvalles on the trail amongst the sheep that graze in the mountains

Simple Ways To Get Started

 Life is busy; we all know that. Even as you plan to take time out for the Camino, your day-to-day schedule probably feels full.  Staying motivated is key, and the best way to do that is to find what works for you. Pick something you enjoy, something you look forward to, and something that fits easily into your routine.

1. Start Walking Today

It might seem obvious, but walking is the best place to start. 

  • Walk to work, school, or the shops whenever possible.
  • Start with short walks around your garden, your street, or even indoors.
  • Begin with 10 minutes a day, then gradually increase the time and distance. Aim for daily walks, eventually building up to 30–60 minutes per day.
  • Start small and progress at your own pace.

2. Mix It Up for Total Fitness

Walking is great, but mixing in other forms of exercise will make you stronger, more flexible, and better prepared for the Camino.

  • You don’t need to join a gym.  Build leg strength with a few resistance exercises. Simple at-home tools like elastic resistance bands are a great place to start. 
  • Improve flexibility, balance, and core strength with exercises such as yoga or pilates. These exercises also help reduce stiffness and prevent injuries.
  • HIIT Workouts, are short, high-intensity sessions that improve your endurance without taking up much time; some only suggest 10 minutes a day!

3. Everyday Fitness Tips

Staying active doesn’t have to mean formal workouts. Look for small ways to add movement to your day:

  • Take the stairs instead of the lift or escalator.
  • Dance, stretch, or even sing as you move—it keeps the mood light and fun!
  • Sneak in extra steps by parking farther away or pacing while on the phone.

4. Train Like It’s The Camino

Training under trail like conditions can make a huge difference when the time comes to walk your Camino.  I’m lucky to live in rural France, where country trails are everywhere. If you’re in a city, seek out parks, greenways, or hiking paths for more practice.

  • Mix Terrains: Walk on gravel, hills, and uneven surfaces to prepare your feet and ankles for the variety of surfaces on the Camino.
  • Try Back-to-Back Days: Once you’ve built up some stamina, simulate consecutive walking days. For example, plan a weekend where you walk for several hours on both Saturday and Sunday. It’s a great confidence booster too.
  • Practice With Your Backpack: Once you’re ready and feeling stronger, train with the pack you plan to use, gradually adding weight to ensure it feels comfortable.
  • Walk With Poles: If you plan to use trekking poles, start practicing with them. They reduce strain on your knees, improve balance on uneven paths, and take some weight off your legs.
  • Test Snacks and Hydration: Bring water and small snacks on your training walks. Try different options like nuts, dried fruit, or energy bars to find what keeps you energized and hydrated. And test out Electrolyes as different brands can cause an upset tummy. And don’t buy any that include added sugar or caffeine; you don’t need either.

5. Make Training Fun

When I walked the Camino Frances for the second time, I met a pilgrim who would became a very dear friend. On day two, as we climbed from Orisson to Roncesvalles in awful weather, she doubted herself. I reminded her to stop and look back and see how far she’d come.

It’s become my motto and is a powerful reminder that progress is worth remembering and celebrating.

  • Track Your Progress
  • Set weekly goals and tick them off; it’s so satisfying!
  • Keep a journal to log how you feel after each walk or workout.
  • Celebrate small wins; consistency leads to big changes.

6. Use My Couch To Camino Training Plan

My 12 week plan ensures a gradual progress, building the fitness, strength, and confidence needed for the Camino.  It’s not a professional plan and if you have any concerns you should seek professional advice. But this is how I tackle my fitness.

  • Weeks 1 – 4 lay the foundation for your fitness
  • Weeks 5 –12 building on it

If you can follow this plan you’ll be well-prepared to enjoy your journey without overexerting yourself. And the sooner you start the more time you have to keep building that core strength slowly.

colleen on a rainy day along the camino de santiago from Porto

Is It Possible To Train Too Much?

Yes, it’s absolutely possible to overdo it; and pushing too hard too soon can lead to injury. In fact, I’ve known two people who had to drop out of my Camino walks just weeks before starting due to preventable injuries.

Building your strength is important, but it’s equally important to take it slowly.  Gradual progress is key, and listening to your body is essential. If you feel tired or experience discomfort, stop and rest. If you have any concerns, consult your doctor or a health professional.

Be honest with yourself: You know your body better than anyone else. Don’t let impatience or overambition get in the way of your Camino dreams.

A Few More Tips To Ensure You’re Fit For Your Camino!

I always say that if I could do it then you can.  I had never undertaken anything like this previously. I was very unsure about my fitness or my ability but I knew I had to do this. This is an excerpt from my journal :

Most of the time when I’m walking I kind of feel pretty inadequate. I feel there are three types of walkers. There are the John Cleeses of the Camino.   You hear them talking about Nepal or the AP or Kilimanjaro. These folks look the part,  quite often speak Spanish and have loads of special stuff in their packs.  

The next group makes up the biggest group on the Camino. These are the Ronnie Barkers.   They look good and have good looking gear.   They may not have loads of experience but they are fit and ready for the challenge.

Then there is the third group; the Ronnie Corbett’s. We don’t look that great. We huff and puff our way up the hills and possibly sweat a fair bit too.   I aspire to be a Barker. The Cleeses are always going to be wrong for me and I am definitely a Corbett.

I have to admit I still feel a bit of a Ronnie Corbett (and maybe you have to be a Brit of a certain age to understand that comedy sketch reference) but the point is, it doesn’t matter! I doubt myself and yet I have walked countless Camino, I lead groups over the mountains and I LOVE it. I walked the Camino with those doubts and if I can then you can!

Give yourself time. Download my free 12 week Couch to Camino plan, read it and set a start date.  Never assume skipping a day or missing a day is a failure, it’s just a down day and that is absolutely ok!

  • Join my Facebook Community: Join my Walking the Camino Facebook Group and share your progress. And ask questions and learn tips from experienced Camino walkers.
  • Connect With Fellow Walkers: If possible, join local walking groups or Camino meetups. Sharing your training journey with others can inspire and motivate you.
  • Use a Pedometer or a fitness or walking App: Track your steps and distances with a pedometer or fitness app.  When I’m training on my circuit at home, we time ourselves.  Every day aiming to shave off a few seconds from each kilometre; but only when we’ve built up fitness.  Seeing your speed and distance grow over time is incredibly motivating!

Training for the Camino doesn’t have to feel like a chore. Keep it enjoyable, give yourself small rewards and be flexible to fit in with your lifestyle. You’ll be amazed at how ready you’ll feel when your journey begins and you’ll be glad you started that training!

And Remember; you’re going to walk the Camino de Santiago!

Want to learn more about the Camino? Then hop over to my Free Private Facebook Group | Walking The Camino De Santiago.

Join My Camino Facebook Group
Alto de Atapuera with a large cross on the hill and pilgrims walking towards it

Are You Walking the Camino De Santiago?

You may have noticed that I love the Camino de Santiago. If you’re planning your own walk I have many other resources that may help :

Along with many other posts covering travel, insurance and currency. If you’re planning your Camino or already on the trail, I’d love to hear about your experiences! Join my Camino Facebook Community, share your stories, and or ask questions and find inspiration for the road ahead.

Don’t Forget Travel Insurance

Whenever you travel, you should have great travel and medical insurance.  None of us expect anything bad to happen, but in the event of an incident, you want to be sure that your insurance will cover you.

I’ve ended up in hospital in Peru, Indonesia, Portugal, Japan and Ireland. Every time my insurance took care of everything. I would never leave home without full and comprehensive insurance.

TrueTraveller : We have this policy and are very happy with the cover, especially considering our ages and pre-existing conditions.

Globelink: We have used and recommended Globelink for years and not heard of any issues. They are a great choice for European and UK Residents.

Genki : This is an EU based company offering long term policies for nomads and travellers. Their monthly rates are very competitive for longer trips too.

Safety Wing : Many of my travelling buddies from the USA recommended Safety Wing; we’ve not used them personally but know folks who have.

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Colleen in Salamanca on the Via de la Plata

Author : Colleen Sims

Hey I’m Colleen. I’m married to Gerry, we’ve three fabulous kids and been living in France for almost two decades. I fell in love with Spain in the 1980s and I’ve walked 1000s of miles along the Camino de Santiago. Now we’re exploring and walking the world and I can’t wait to share what we’ve learned!

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