When there are so many things to remember whilst preparing for a challenge (equipment, vaccinations and so on), it can be easy to forget about the trek itself. It's important to remember that the fitter and healthier you are for the challenge, the less it will feel like you’re simply ‘surviving’ the trek, and more like you are having the experience of a lifetime (which is how it should feel!). But how do you train for your challenge?

Here are our top tips.

Make sure you’ve got the right kit

Good quality walking boots and socks are a must for your trek - but imperative for training too. A supportive boot will provide the right ankle support for you throughout long training walks - just make sure you break them in before a long hike to prevent blisters. But, the right boots with the wrong socks won't be much help. Make sure you’ve got proper wool walking socks to prevent blisters and other injuries - there are some great blister-preventing socks that will ensure you’re comfortable both on your trek and beyond. Another good way to help avoid blisters is to wear two pairs of socks, an inner liner pair and a thicker outer pair for cushioning. For more about walking boots check out our guide, Walking Boots 101.

It’s also a great idea to practice trekking with your day-pack on. This will allow you to try out your bag with a bit of weight in it (more on that later) and also mean you can test out adjusting the straps to ensure they don’t rub when you get onto your trek.

Start early

You should look to build your trek fitness and strength gradually over time. Making a plan early, and easing yourself into it is the best way to develop something you'll actually stick to. By gradually adding training into your routine, you'll find everything more enjoyable and will avoid injury too. 

Worried about how you’re going to find time to add training into your usual schedule? Check out our how-to guide here!

Design a trek training plan

Whether it’s setting aside two sessions a week to hit the gym, or writing a full week by week training schedule, focussing on an actual training plan will really help you in the long run. A good plan will include varied exercises to build up both your trekking stamina and strength, as well as trekking across different terrains. Your plan may include:

1) Building your Leg Strength

Your legs will take on the bulk of the strain during your challenge. Although walking will make up the majority of your training, it is a good idea to incorporate some leg-focussed resistance training too. Having strong legs will ensure you’ll be less prone to injury and mean that you’ll find carrying a weighty backpack easier.

If you are hitting the gym, opt for compound movements such as squats and lunges. They will not only increase strength in your glutes, hamstrings and quads, but improve knee stability which is crucial for the downhill portion of your trek. Why not begin with bodyweight exercises and, as your strength increases, add weights in gradually increasing increments.  Bonus: Shoulder and back strengthening exercises may help when carrying your daypack!

If you don’t have access to a gym, YouTube has a great selection of bodyweight exercise videos for building leg strength that you can do at home with no equipment!

2) Hill-walking

One of the main challenges of mountain trekking is persistent incline walking. It is therefore important that, when training, you opt for hilly routes wherever possible. You can search for walking routes in your local area and filter them by difficulty on the Ramblers Website.

If there aren't any suitable routes near you, why not head to the gym for an incline walk on the treadmill? To increase the intensity, try walking on the treadmill with a backpack on or with weights in your hands. 

3) Interval Training

Although there is no real way to prepare your body for altitude without actually going to altitude, some trekking experts claim that interval training is the best way to go for those who don't have handy access to several-hundred-metre-high mountains at home. Interval training involves elevating your heart rate significantly before allowing a short period of recovery. This can help to prepare the cardiovascular system for altitude by mimicking the stress of lower oxygen levels on the body at high altitudes.

One of the simplest ways to incorporate interval training into your training plan is running short sprints, walking, and repeating. Add in an interval workout once a week and you'll be surprised how quickly your fitness improves!

4) Practice carrying a weight

On your trek, you'll be carrying a camelback of water to fuel your walking. You should practice carrying something heavy for a long time whilst you train to ensure your back, body and stamina will be ready for it! 

5) Incorporating what you love

Your main goal when designing your training plan should be to improve your overall fitness and strength. So whether you're a keen runner, cycler, swimmer or football player, don't completely give up the sports you love to make room for trek training. Everything counts!

Interested in hearing how our past participants managed it? Read their top tips!

Don’t underestimate the importance of mental strength

Multi-day trekking in mountains is certainly an intense physical test, but it’s important not to forget the mental strength that a multi-day trek requires. More often than not, a successful summit is all down to sheer willpower. It’s clear that mental stamina is vital, and physical training can help strengthen this: every time you push yourself to reach your goals whilst training, you are pushing yourself mentally, too. 

Go on a practice trek

It may sound obvious, but the best way to prepare for a long trek? Going on a long trek! 

Ultimately, you need to practice walking - as that's what you're going to be doing. The best training we've found tends to be practice treks, and whilst they are preferably done outdoors, where you can practice on terrain similar to that you’ll be trekking on, they can be done on the treadmill if needs must. Walking on the treadmill at a steep incline can help train for the trickier aspects of the trek, and is the type of training you can easily slot into your normal routine.

Alternatively, why not try to book a trip away somewhere which you can dedicate to walking. A weekend in the Lake District, or a few nights in the Highlands, is the best way to practise walking long distances back-to-back over several days. This can also be a perfect opportunity for your team to go away together and bond before the challenge!

If you can’t manage any time away., there are plenty of shorter treks you can do in the UK. Check out our guide to the best British hikes to find one that may suit you. Even just practising walking outside for 4/5 hours at a time is going to hugely pay off come the summer!

However you decide to train, it’s important to remember that your challenge (and training!) is a marathon not a sprint; take it easy and don’t try to push yourself too much, too soon.

Let us know all your top training tips in the comments below!

It’s important to remember that anything is achievable with good preparation. Training is a very simple concept; you progressively increase your body’s ability to do more, step by step, giving it time to recover and come back stronger.

Start your training programme as far in advance of your challenge as possible. It is recommended to allow a minimum of 4 months.

We want you to train smart, stay injury free and be prepared and in your best shape for a fantastic and enjoyable challenge!

Goal Setting and Training

At the beginning of any training programme it's a good idea to establish your current fitness, objectives and goals.

It is useful to find or make a training plan and ensure you set aside time each week. You can make your own or use one of the many marathon training programmes available online. Popular sites like Strava, RunnersWorld and TCS have programmes for free, or you can invest in apps like Runna to develop customised training plans based off your pace goals.

types of runs

Long Runs

Long runs are the most important part of your training schedule. They help you to increase your distance and maintain a higher level of endurance. Long runs don’t have to be boring, and you can set yourself goals such as increasing pace with every kilometre, running the second half faster than the first, or even trying to run sections at race pace. It’s important that you prioritise increasing mileage to prepare you both physically and mentally for race day.

Easy Runs

Easy runs should be just that - at an easy pace. These can also be known as recovery runs, and are best scheduled the day after a harder more intense workout. They help increase your weekly mileage, without sacrificing the quality of you harder workouts.

Tempo Runs

Tempo runs allow you to run faster than your goal pace for shorter periods, to help gradually increase your ability to sustain race pace. These can be as short as 3 miles, and should include a warm up, a faster section, and a cool down.

Interval Training

Interval training runs allow you to inject faster stints in a run that you wouldn’t be able to sustain over a longer period. Alternating between fast sprint sections, slightly above race pace, race pace and easy pace sections will help you increase speed and endurance.

other forms of training

Strength Training

Weights are a good way to build strength and strong legs will push you up on that last day. Strength training is just as important as running in your training plan. You need to build muscle in your legs to push you forwards throughout the race.

Flexibility

This can be improved by a program of stretching exercises which will help to avoid nagging injuries. For something different try Pilates or Yoga classes.

Anaerobic Training

Everyone has an anaerobic threshold and, shortly after reaching what feels like a point of exhaustion, our natural reaction is to stop or decrease the intensity of whatever exercise we are doing. However, raising your anaerobic threshold with intense interval training can increase your strength and stamina and ultimately help you carry on beyond the point of exhaustion during your race. The fitter you are, the easier and more enjoyable you will find the experience. 

Make no mistake, this is going to be a challenge combining elements of physical exertion, varied conditions and terrain, long days and in some cases, high altitude. 

It’s important to remember that anything is achievable with good preparation. Training is a very simple concept; you progressively increase your body’s ability to do more, step by step, giving it time to recover and come back stronger.

Start your training programme as far in advance of your challenge as possible. It is recommended to allow a minimum of 4 months however we suggest getting started now.  

We want you to train smart, stay injury free and be prepared and in your best shape for a fantastic and enjoyable challenge!

Fitting training into your life

It is important to prioritise long walks and exercise however there are many ways to ensure your time is maximised even if you feel that you have no time outside of work and/or university.  

• Try and get up an hour earlier to fit in an easy run.

• Walk instead of using public transport or car where possible

• Use your lunch break to take a brisk walk or go to your local gym

• Get active while you see friends - why not join a run club to be social and fit in training at the same time?

Remember that any training is better than none and there are many ways to incorporate training into small windows of time. Try the below for a quick but effective training session;

Stair-climber: If you're at home or out and about, find a long staircase and incorporate a number of ascents and descents into your walks.

Squat Jumps: This will build strength and power in your body's largest muscle group, the legs. 

Walking Lunges: These not only strengthen the legs, but importantly increase hip and core strength.

Stay Flexible

Finding time for training is a challenge for most people and inevitably your motivation, work/study commitments and energy will affect your training schedule. Be kind to yourself and be flexible; Take note of how you are feeling and allow yourself to miss a training session or reduce the distance to rest or to focus on something else in your life. Keep focus on the end goal, a missed training session does not jeopardise this. The worst thing you can do is see it as a failure and knock your confidence and motivation over a longer period of time. Adjust your plan and get back on it as soon as you can. 

The ability to stay flexible will be helpful to you through training and on the challenge to help you deal with any unexpected situations that’ll require you to adapt from the previous plan.

Recording Your Exercise

When you’re training specifically for a huge event and personal challenge, it’s a great idea to use an app to track and record your training sessions. 

This can help you track progress and reviewing your achievements and progress can be highly motivating. On days when you lack motivation, looking back at how far you've come can inspire you to push through challenges. Injuries

Recovery

Recovery is probably the most forgotten about and underrated training principle. After training, you’ll naturally feel fatigued.

Here are our top tips for recovery:

1. Allow your body sufficient time to rest and recover. Aim for 7-9 hours of quality sleep each night

2. Have a well-balanced and timely nutrition & hydration strategy

3. Have an effective warm up and cool down

4. Include stretching and foam roller exercises each week

5. Maintain flexibility

Injury

Hopefully you won’t encounter any major injuries during your training - but there are some minor injuries which you may come across. The most common injuries you may encounter while getting in shape are:

• Shin splints (exercise-induced pain in your shins)

• Runner’s knee (various conditions causing pain in the knee)

• DOMS (delayed-onset muscle soreness)

You can help to avoid injuries by:

• Stretching before and after your workouts (including foam rolling)

• Specific gym workouts to increase strength and flexibility

• Increase workout intensity and frequency only gradually

• Take your rest days seriously

Rest is absolutely vital - you can’t just thrash out run after run and expect to perform on the mountain. Take your rest-days seriously - these will help you to avoid injuries and help your body recover between workouts.

Nutrition

Proper nutrition is crucial when training for any running challenge and you should pay careful attention to your diet to ensure energy levels, stamina, and recovery. Here are some key nutrition tips: 

Balanced Diet

Consume a well-balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Each macronutrient plays a vital role in providing energy and supporting overall health.

Carbohydrates

Carbohydrates are a primary source of energy, and you'll need ample energy for both training and the marathon itself. Include complex carbohydrates like whole grains, fruits, vegetables, and legumes in your diet.

Proteins

Protein is essential for muscle repair and recovery. Include lean sources of protein such as poultry, fish, lean meats, eggs, dairy, legumes, and plant-based proteins in your meals. For individuals following a vegan or vegetarian diet, there are plenty of plant-based protein sources available. It's important to include a variety of these sources in your diet to ensure you get a complete range of essential amino acids.

Healthy Fats

Incorporate healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet. These fats provide a concentrated source of energy and are essential for overall health.

Hydration

Stay well-hydrated during both training and the marathon. Proper hydration is crucial for maintaining energy levels and preventing altitude-related issues. Drink water regularly, and consider electrolyte-rich beverages to replenish minerals lost through sweating.

Vitamins and Minerals

Ensure you are getting an adequate intake of vitamins and minerals, particularly those important for immune function and endurance. Fresh fruits, vegetables, and a variety of whole foods will contribute to a well-rounded micronutrient profile.

Pre-Training Nutrition

Consume a balanced meal or snack before your training sessions. This should include a combination of carbohydrates and protein to fuel your workout but how much and the timing on this depends on how long/hard a training session you are planning. 

Refuelling during training

Our body can only store around 90 minutes’ worth of glycogen (muscle energy) so if you are exercising longer than this – i.e. on your long run days, you’ll need to refuel or you may ‘hit the wall. During your training, you should test out different energy supplements and foods to determine which works best for you. Do not try anything new on race day. Some things you could try are:

• High Energy Running Gels

• Energy Bars

• Electrolyte Tablets

• Sweets

Choose carbohydrate foods that release their energy quickly.

Post-Training Nutrition

After training, prioritise recovery by consuming a post-workout meal rich in protein and carbohydrates. This aids in muscle repair and replenishing glycogen stores.

Caloric Intake

Adjust your caloric intake based on the increased energy expenditure during training. While it's important to fuel your body, be mindful not to overeat and choose nutrient-dense foods.

Remember that individual nutritional needs may vary, so it's advisable to consult with a registered dietitian or nutritionist who can provide personalised guidance based on your specific requirements and health status. Additionally, listen to your body and make adjustments to your diet as needed during both the training and race weekend phases.

Mental Preparation

Mental preparation is crucial for successfully tackling a challenge. Here are some strategies to help you mentally prepare for the journey:

Set Realistic Expectations

Acknowledge that the challenge has a demanding physical and mental element. Set realistic expectations for yourself, acknowledging that it will be tough, but also immensely rewarding.

Positive Mindset

Cultivate a positive mindset. Focus on the incredible experience and the sense of accomplishment you will gain from reaching the summit. Visualise yourself succeeding and embrace the journey with optimism.

Educate Yourself

Learn about the challenges you might face, such as the physical demands of the race, weather conditions and potential altitude sickness. Knowledge can alleviate fears and empower you to overcome obstacles.

Physical Preparation

Physical preparation is closely tied to mental readiness. Knowing that you have trained your body and are physically capable will boost your confidence and mental resilience during the race.

Adaptability

Be mentally prepared to adapt to changing circumstances. Weather conditions, route changes, and unforeseen challenges are part of the adventure. Cultivate a flexible mindset and embrace the journey, whatever it may bring.

Break the marathon into Smaller Goals

Instead of overwhelming yourself with the enormity of the entire race, break it down into smaller, manageable goals. Focus on reaching the next camp or completing each day's hike. Celebrate these smaller achievements along the way.

Stay Present

Practice staying present in the moment. Enjoy the scenery, engage with fellow runners, and savour the experience. Avoid dwelling on the difficulties that may lie ahead and concentrate on the step-by-step progress.

Build Mental Resilience

Understand that there will be challenging moments during the race. Building mental resilience involves acknowledging difficulties, maintaining a positive attitude, and persevering through tough times.

Team Spirit

Foster a sense of camaraderie with your fellow runners. The shared experience and mutual support can provide tremendous mental strength. Encourage each other and draw energy from the group dynamic.

Reflect on Motivation

Reflect on your motivation for undertaking the challenge. Whether it's personal growth, a sense of accomplishment, or a deeper connection with nature, keeping your purpose in mind can serve as a powerful motivator during challenging times.

Mindfulness and Relaxation Techniques

Practice mindfulness and relaxation techniques to manage stress and stay focused. Techniques such as deep breathing, meditation, and visualisation can help calm your mind in challenging situations.

Remember that mental preparation is an ongoing process. Continuously reassess and adapt your mindset as you progress through the run. Developing mental resilience and a positive attitude will contribute significantly to a fulfilling experience.

You can do it!

Remember to be patient and aim to keep your training consistent, allowing it to build gradually each week. Try to start your training programme as far in advance of your challenge, as you can. 

If you can do this then you’ll see your fitness improve and ultimately, you’ll have a fantastic, memorable and enjoyable challenge experience! 

… And it doesn’t stop there, you’ll have developed an increased confidence, stamina and mental endurance that you’ll carry forward into your own lives when you return back home.

If you have any further questions about how to make the most of your training, feel free to get in touch on team@chooseachallenge.com.

Whether you're a seasoned cyclist or this is your first event, preparing for your cycling challenges requires careful planning and training.

In this month's newsletter, we've curated a comprehensive guide on how to train effectively for your challenge. From goal setting and training tips to insights on nutrition and mental preparation strategies. Prepare to be inspired, motivated, and equipped with the knowledge you need to start your training journey!

The fitter you are, the easier and more enjoyable you will find the experience. 

Make no mistake, this is going to be a challenge combining elements of physical exertion, varied conditions and terrain and long days.

It’s important to remember that anything is achievable with good preparation. Training is a very simple concept; you progressively increase your body’s ability to do more, step by step, giving it time to recover and come back stronger.

Start your training programme as far in advance of your challenge as possible. It is recommended to allow a minimum of 4 months however we suggest getting started now.  

We want you to train smart, stay injury free and be prepared and in your best shape for a fantastic and enjoyable challenge!

Goal Setting and Training

At the beginning of any training programme it's a good idea to establish your current fitness, objectives and goals.

Your goal should be based on the challenge you are training for; look at the distance you will be required to do daily. Your first goal should be to be able to do this distance comfortably then to be able to do it on consecutive days. Consider and be honest about your starting point and current fitness level. 

On the challenge, the daily distance will be 85 - 110 km per day with 3 breaks. 

Our event is set to support a speed between 10-17mph, with especially the first day having a clear time limit to reach the ferry on time. Ensure that you are able to keep this continuously over the full distance.

It is useful to make a training plan and ensure you set aside time each week. You can make your own or use one of the many cycling training programmes available online. You can also book a session with a personal trainer to have a more personalised programme developed or help with specific parts of your training.  

The long days in particular will require a combination of physical fitness, will-power and relative strength. Here are some pointers to help you train:

Long Cycles

One of the easiest and most effective ways to train for your challenge is to go on long cycles throughout the year (min 60-70 km rides). You’ll strengthen all the right muscles and get used to the kit you will be using.

Start small and build from there to ensure you are avoiding injuries. 

Work slowly towards achieving the daily distance. When you feel comfortable doing this, latch two days together to cycle the distance two days back to back. If you struggle or feel uncomfortable, drop the distance down and work back up again. 

The aim of the cycles is to emulate (as much as possible) the experience you’ll have on the challenge - so try it out using the same bike (where possible), with the same clothes, equipment etc. Include inclines if/where you can and train in different weather conditions.

Approximately a month ahead of the challenge, we want you to complete two days back to back with some variance in the topography of the route. This will be your ultimate test ride, to make sure your training has paid dividends. In the last 7-10 days up to the challenge, ease off training so you're just doing a couple of shorter, less strenuous cycles in the lead-up to the main event.

Aerobic Training

Jogging, walking, cycling, swimming and gym sessions will help to build up your general level of fitness. Build up your schedule steadily with it peaking towards the time of departure. Make sure you wind down your training (taper) a couple of weeks before you travel so that your body has time to rest in preparation for the cycle.

Strength Training

Weights are a good way to build strength and strong legs.

Flexibility

This can be improved by a program of stretching exercises which will help to avoid nagging injuries. For something different try Pilates or Yoga classes.

Anaerobic Training

Everyone has an anaerobic threshold and, shortly after reaching what feels like a point of exhaustion, our natural reaction is to stop or decrease the intensity of whatever exercise we are doing. However, raising your anaerobic threshold with intense interval training can increase your strength and stamina and ultimately help you carry on beyond the point of exhaustion .

Fitting training into your life

It is important to prioritise long walks and exercise however there are many ways to ensure your time is maximised even if you feel that you have no time outside of work and/or university.  

• Try and get up an hour earlier

• Cycle or walk instead of using public transport or car where possible

• Use your lunch break to take a brisk walk or go to your local gym

• Get active while you see friends

Remember that any training is better than none and there are many ways to incorporate training into small windows of time. Try the below for a quick but effective training session;

Stair-climber: If you're at home or out and about, find a long staircase and incorporate a number of ascents and descents into your walks.

Squat Jumps: This will build strength and power in your body's largest muscle group, the legs. 

Walking Lunges: These not only strengthen the legs, but importantly increase hip and core strength.

Stay Flexible

Finding time for training is a challenge for most people and inevitably your motivation, work/study commitments and energy will affect your training schedule. Be kind to yourself and be flexible; Take note of how you are feeling and allow yourself to miss a training session or reduce the distance to rest or to focus on something else in your life. Keep focus on the end goal, a missed training session does not jeopardise this. The worst thing you can do is see it as a failure and knock your confidence and motivation over a longer period of time. Adjust your plan and get back on it as soon as you can. 

The ability to stay flexible will be helpful to you through training and on the challenge to help you deal with any unexpected situations that’ll require you to adapt from the previous plan.

Recording Your Exercise

When you’re training specifically for a huge event and personal challenge, it’s a great idea to use an app to track and record your training sessions. 

This can help you track progress and reviewing your achievements and progress can be highly motivating. On days when you lack motivation, looking back at how far you've come can inspire you to push through challenges. Injuries

Recovery

Recovery is probably the most forgotten about and underrated training principle. After training, you’ll naturally feel fatigued.

Here are our top tips for recovery:

1. Allow your body sufficient time to rest and recover. Aim for 7-9 hours of quality sleep each night

2. Have a well-balanced and timely nutrition & hydration strategy

3. Have an effective warm up and cool down

4. Include stretching and foam roller exercises each week

5. Maintain flexibility

Injury

Hopefully you won’t encounter any major injuries during your training - but there are some minor injuries which you may come across. The most common injuries you may encounter while getting in shape are:

• Shin splints (exercise-induced pain in your shins)

• Runner’s knee (various conditions causing pain in the knee)

• DOMS (delayed-onset muscle soreness)

You can help to avoid injuries by:

• Stretching before and after your workouts (including foam rolling)

• Specific gym workouts to increase strength and flexibility

• Increase workout intensity and frequency only gradually

• Take your rest days seriously

Rest is absolutely vital - you can’t just thrash out run after run and expect to perform on the bike. Take your rest-days seriously - these will help you to avoid injuries and help your body recover between workouts.

Nutrition

Proper nutrition is crucial when training for any running challenge and you should pay careful attention to your diet to ensure energy levels, stamina, and recovery. Here are some key nutrition tips: 

Balanced Diet

Consume a well-balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Each macronutrient plays a vital role in providing energy and supporting overall health.

Carbohydrates

Carbohydrates are a primary source of energy, and you'll need ample energy for both training and the trek itself. Include complex carbohydrates like whole grains, fruits, vegetables, and legumes in your diet.

Proteins

Protein is essential for muscle repair and recovery. Include lean sources of protein such as poultry, fish, lean meats, eggs, dairy, legumes, and plant-based proteins in your meals. For individuals following a vegan or vegetarian diet, there are plenty of plant-based protein sources available. It's important to include a variety of these sources in your diet to ensure you get a complete range of essential amino acids.

Healthy Fats

Incorporate healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet. These fats provide a concentrated source of energy and are essential for overall health.

Hydration

Stay well-hydrated during both training and the trek. Proper hydration is crucial for maintaining energy levels and preventing altitude-related issues. Drink water regularly, and consider electrolyte-rich beverages to replenish minerals lost through sweating.

Vitamins and Minerals

Ensure you are getting an adequate intake of vitamins and minerals, particularly those important for immune function and endurance. Fresh fruits, vegetables, and a variety of whole foods will contribute to a well-rounded micronutrient profile.

Pre-Training Nutrition

Consume a balanced meal or snack before your training sessions. This should include a combination of carbohydrates and protein to fuel your workout but how much and the timing on this depends on how long/hard a training session you are planning. 

Refuelling during training

Our body can only store around 90 minutes’ worth of glycogen (muscle energy) so if you are exercising longer than this – i.e. on your long run days, you’ll need to refuel or you may ‘hit the wall. Choose carbohydrate foods that release their energy quickly.

Post-Training Nutrition

After training, prioritise recovery by consuming a post-workout meal rich in protein and carbohydrates. This aids in muscle repair and replenishing glycogen stores.

Caloric Intake

Adjust your caloric intake based on the increased energy expenditure during training. While it's important to fuel your body, be mindful not to overeat and choose nutrient-dense foods.

Remember that individual nutritional needs may vary, so it's advisable to consult with a registered dietitian or nutritionist who can provide personalised guidance based on your specific requirements and health status. Additionally, listen to your body and make adjustments to your diet as needed during the training and event.

In the last 7-10 days prior to the challenge, you should have specific focus on loading up on carbohydrates and, to a lesser extent, proteins. This will help repair any muscle damage and ensure your glycogen reserves are fully topped up at the starting line.

Mental Preparation

Mental preparation is crucial for successfully tackling a challenge. Here are some strategies to help you mentally prepare for the journey:

Set Realistic Expectations

Acknowledge that the challenge has a demanding physical and mental element. Set realistic expectations for yourself, acknowledging that it will be tough, but also immensely rewarding.

Positive Mindset

Cultivate a positive mindset. Focus on the incredible experience and the sense of accomplishment you will gain from reaching the summit. Visualise yourself succeeding and embrace the journey with optimism.

Educate Yourself

Learn about the challenges you might face, such as the physical demands of the trek, weather conditions and potential altitude sickness. Knowledge can alleviate fears and empower you to overcome obstacles.

Physical Preparation

Physical preparation is closely tied to mental readiness. Knowing that you have trained your body and are physically capable will boost your confidence and mental resilience during the trek.

Adaptability

Be mentally prepared to adapt to changing circumstances. Weather conditions, route changes, and unforeseen challenges are part of the adventure. Cultivate a flexible mindset and embrace the journey, whatever it may bring.

Break the Trek into Smaller Goals

Instead of overwhelming yourself with the enormity of the entire trek, break it down into smaller, manageable goals. Focus on reaching the next camp or completing each day's hike. Celebrate these smaller achievements along the way.

Stay Present

Practice staying present in the moment. Enjoy the scenery, engage with fellow runners, and savour the experience. Avoid dwelling on the difficulties that may lie ahead and concentrate on the step-by-step progress.

Build Mental Resilience

Understand that there will be challenging moments during the trek. Building mental resilience involves acknowledging difficulties, maintaining a positive attitude, and persevering through tough times.

Team Spirit

Foster a sense of camaraderie with your fellow trekkers. The shared experience and mutual support can provide tremendous mental strength. Encourage each other and draw energy from the group dynamic.

Reflect on Motivation

Reflect on your motivation for undertaking the challenge. Whether it's personal growth, a sense of accomplishment, or a deeper connection with nature, keeping your purpose in mind can serve as a powerful motivator during challenging times.

Mindfulness and Relaxation Techniques

Practice mindfulness and relaxation techniques to manage stress and stay focused. Techniques such as deep breathing, meditation, and visualisation can help calm your mind in challenging situations.

Remember that mental preparation is an ongoing process. Continuously reassess and adapt your mindset as you progress through the trek. Developing mental resilience and a positive attitude will contribute significantly to a fulfilling experience.

You can do it!

Remember to be patient and aim to keep your training consistent, allowing it to build gradually each week. Try to start your training programme as far in advance of your challenge, as you can. 

If you can do this then you’ll see your fitness improve and ultimately, you’ll have a fantastic, memorable and enjoyable challenge experience! 

… And it doesn’t stop there, you’ll have developed an increased confidence, stamina and mental endurance that you’ll carry forward into your own lives when you return back home.

If you have any further questions about how to make the most of your training, feel free to get in touch on team@chooseachallenge.com.

It’s important to remember that anything is achievable with good preparation. Training is a very simple concept; you progressively increase your body’s ability to do more, step by step, giving it time to recover and come back stronger.

Start your training programme as far in advance of your challenge as possible. It is recommended to allow a minimum of 4 months.

We want you to train smart, stay injury free and be prepared and in your best shape for a fantastic and enjoyable challenge!

Time Restrictions

The Three Peaks Challenge is a timed event which means there is limited time available on each peak. We allow as much time as we can however are naturally limited by UK driving laws and so there is a pace requirement to meet and the guides will have to turn around anyone that cannot meet this. 

We hate to see this so we want you to clearly be aware of the requirements for each peak so you can ensure your training gets you to a stage where you can comfortably hike at this pace for 5 hours continuously to ensure you get the chance to summit each peak; 

Ben Nevis

Ascent - 7km - 1335m ascent - Avg Pace required  to ascent 2kph

Descent - 7km - 1335m descent - Avg pace required to descend 3kph

Scafell Pike

Ascent - 4km - 879m ascent - Avg Pace required  to ascent 2kph

Descent - 4km - 879m descent - Avg pace required to descend 2kph

Snowdon

Ascent - 5.8km - 749m ascent - Avg Pace required  to ascent 2kph  (Pyg Track)

Descent - 7.2km - 944m descent - Avg pace required to descend 3kph  (Llanberis Path)

Time not spent walking is taking away from the time allowed on the mountain and 15min can make the difference to someone making a peak or not. We have therefore put together the below list to highlight some of the areas where it is easy to ensure unnecessary time is not lost.

Faffing is an absolute challenge killer. You will be given a very strict time limit for each peak to get ready as there is no point in busting a gut to get up and down the mountains to then loose time on the next one because you spent too much time finding your plasters or spare pair of socks.

Having your kit sorted and packed in an easy system is essential so you know where everything is including when you are exhausted after a climb. Have a bag for the kit you will need whilst on the drive and use the time when there are longer driving breaks to pack and prepare for the next climb.

Stretching can be a game changer. This may seem a bit of a paradox to the previous point, but take 2 minutes when you get off of the mountain to stretch off your legs. We can assure you will get this time back when you go to get out of the minibus at the next mountain!

Use toilets where available in car parks as we strongly discourage people going whilst out on the hills. Ensure you go to the toilet as you come down off a mountain to avoid creating queues with the rest of the group.

‘Be bold, start Cold’ When you start at each mountain you will be cold, but after just 5 or 10 minutes you are likely to warm up and be too hot, this then causes the group to stop. Be bold and don’t put on that extra layer.
Be a Team Player. Throughout the challenge everyone will have their ups and downs. Instead of rushing off ahead and then standing around getting cold, why not stick with the team and provide encouragement. Likewise though, if you are injured or tired, maybe make the decision to pull out rather than holding up the rest of the team.

Goal Setting and Training

At the beginning of any training programme it's a good idea to establish your current fitness, objectives and goals.

Your goal should be based on the challenge you are training for; look at the distance you will be required to do daily. Your first goal should be to be able to do this distance comfortably then to be able to do it on consecutive days. Consider and be honest about your starting point and current fitness level. 

It is useful to make a training plan and ensure you set aside time each week. You can make your own or use one of the many trek training programmes available online. You can also book a session with a personal trainer to have a more personalised programme developed or help with specific parts of your training.  

The multi-peak aspect of the challenge as well as the timed aspect in particular will require a combination of physical fitness, will-power and relative strength. Here are some pointers to help you train:

Long Walks 

One of the easiest and most effective ways to train for a trekking challenge is to go on long walks throughout the year. You’ll toughen your feet, strengthen all the right muscles and get used to the kit you will be using.

Start small and build from there to ensure you are avoiding injuries. 

Work slowly towards achieving the trek daily distance. When you feel comfortable doing this, latch two days together to walk the distance two days back to back. If you struggle or feel uncomfortable, drop the distance down and work back up again. 

The aim of the walks is to emulate (as much as possible) the experience you’ll have on the challenge - so try it out with some weight on your back, using the same boots you’ll be trekking in, etc. Include steep hills if/where you can.

For the Three Peaks challenge especially three additional elements will be worth training for;

• The start-stop nature of the challenge. If you can, do a training session where you focus on this; do a long hike followed by a long break and then another long hike

• Scafell Pike will be done in the dark. Ensure you test your head torch and do a night hike if possible

• Practise your packing!

Aerobic Training 

Jogging, walking, cycling, swimming and gym sessions will help to build up your general level of fitness. Build up your schedule steadily with it peaking towards the time of departure. Make sure you wind down your training (taper) a couple of weeks before you travel so that your body has time to rest in preparation for the trek.

Strength Training

Weights are a good way to build strength and strong legs will push you up on that last day. 

Flexibility

This can be improved by a program of stretching exercises which will help to avoid nagging injuries. For something different try Pilates or Yoga classes.

Anaerobic Training

Everyone has an anaerobic threshold and, shortly after reaching what feels like a point of exhaustion, our natural reaction is to stop or decrease the

intensity of whatever exercise we are doing. However, raising your anaerobic threshold with intense interval training can increase your

strength and stamina and ultimately help you carry on beyond the point of exhaustion on summit night. The fitter you are, the easier and more enjoyable you will find the experience. 

Make no mistake, this is going to be a challenge combining elements of physical exertion, varied conditions and terrain, long days and in some cases, high altitude. 

It’s important to remember that anything is achievable with good preparation. Training is a very simple concept; you progressively increase your body’s ability to do more, step by step, giving it time to recover and come back stronger.

Start your training programme as far in advance of your challenge as possible. It is recommended to allow a minimum of 4 months however we suggest getting started now.  

We want you to train smart, stay injury free and be prepared and in your best shape for a fantastic and enjoyable challenge!

Fitting training into your life

It is important to prioritise long walks and exercise however there are many ways to ensure your time is maximised even if you feel that you have no time outside of work and/or university.  

• Try and get up an hour earlier and take a quick walk

• Walk instead of using public transport or car where possible

• Use your lunch break to take a brisk walk or go to your local gym

• Get active while you see friends

Remember that any training is better than none and there are many ways to incorporate training into small windows of time. Try the below for a quick but effective training session;

Stair-climber: If you're at home or out and about, find a long staircase and incorporate a number of ascents and descents into your walks.

Squat Jumps: This will build strength and power in your body's largest muscle group, the legs. 

Walking Lunges: These not only strengthen the legs, but importantly increase hip and core strength.

Stay Flexible

Finding time for training is a challenge for most people and inevitably your motivation, work/study commitments and energy will affect your training schedule. Be kind to yourself and be flexible; Take note of how you are feeling and allow yourself to miss a training session or reduce the distance to rest or to focus on something else in your life. Keep focus on the end goal, a missed training session does not jeopardise this. The worst thing you can do is see it as a failure and knock your confidence and motivation over a longer period of time. Adjust your plan and get back on it as soon as you can. 

The ability to stay flexible will be helpful to you through training and on the challenge to help you deal with any unexpected situations that’ll require you to adapt from the previous plan.

Recovery

Recovery is probably the most forgotten about and underrated training principle. After training, you’ll naturally feel fatigued.

Here are our top tips for recovery:

1. Allow your body sufficient time to rest and recover. Aim for 7-9 hours of quality sleep each night

2. Have a well-balanced and timely nutrition & hydration strategy

3. Have an effective warm up and cool down

4. Include stretching and foam roller exercises each week

5. Maintain flexibility

Recording Your Exercise

When you’re training specifically for a huge event and personal challenge, it’s a great idea to use an app to track and record your training sessions. 

This can help you track progress and reviewing your achievements and progress can be highly motivating. On days when you lack motivation, looking back at how far you've come can inspire you to push through challenges. Injuries

Hopefully you won’t encounter any major injuries during your training - but there are some minor injuries which you may come across. The most common injuries you may encounter while getting in shape are:

• Shin splints (exercise-induced pain in your shins)

• Runner’s knee (various conditions causing pain in the knee)

• DOMS (delayed-onset muscle soreness)

INJURIES

You can help to avoid injuries by:

• Stretching before and after your workouts (including foam rolling)

• Specific gym workouts to increase strength and flexibility

• Increase workout intensity and frequency only gradually

• Take your rest days seriously

Rest is absolutely vital - you can’t just thrash out run after run and expect to perform on the mountain. Take your rest-days seriously - these will help you to avoid injuries and help your body recover between workouts.

Nutrition

Proper nutrition is crucial when training for a trekking challenge and you should pay careful attention to your diet to ensure energy levels, stamina, and recovery. Here are some key nutrition tips: 

Balanced Diet

Consume a well-balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Each macronutrient plays a vital role in providing energy and supporting overall health.

Carbohydrates

Carbohydrates are a primary source of energy, and you'll need ample energy for both training and the trek itself. Include complex carbohydrates like whole grains, fruits, vegetables, and legumes in your diet.

Proteins

Protein is essential for muscle repair and recovery. Include lean sources of protein such as poultry, fish, lean meats, eggs, dairy, legumes, and plant-based proteins in your meals. For individuals following a vegan or vegetarian diet, there are plenty of plant-based protein sources available. It's important to include a variety of these sources in your diet to ensure you get a complete range of essential amino acids.

Healthy Fats

Incorporate healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet. These fats provide a concentrated source of energy and are essential for overall health.

Hydration

Stay well-hydrated during both training and the trek. Proper hydration is crucial for maintaining energy levels and preventing altitude-related issues. Drink water regularly, and consider electrolyte-rich beverages to replenish minerals lost through sweating.

Vitamins and Minerals

Ensure you are getting an adequate intake of vitamins and minerals, particularly those important for immune function and endurance. Fresh fruits, vegetables, and a variety of whole foods will contribute to a well-rounded micronutrient profile.

Pre-Training Nutrition

Consume a balanced meal or snack before your training sessions. This should include a combination of carbohydrates and protein to fuel your workout but how much and the timing on this depends on how long/hard a training session you are planning. 

Refuelling during training

Our body can only store around 90 minutes’ worth of glycogen (muscle energy) so if you are exercising longer than this – i.e. on your long walk days, you’ll need to refuel or you may ‘hit the wall’ by running out of energy.

Choose carbohydrate foods that release their energy quickly.

Post-Training Nutrition

After training, prioritise recovery by consuming a post-workout meal rich in protein and carbohydrates. This aids in muscle repair and replenishing glycogen stores.

Caloric Intake

Adjust your caloric intake based on the increased energy expenditure during training. While it's important to fuel your body, be mindful not to overeat and choose nutrient-dense foods.

Remember that individual nutritional needs may vary, so it's advisable to consult with a registered dietitian or nutritionist who can provide personalised guidance based on your specific requirements and health status. Additionally, listen to your body and make adjustments to your diet as needed during both the training and trekking phases.

Mental Preparation

Mental preparation is crucial for successfully tackling a challenge. Here are some strategies to help you mentally prepare for the journey:

Set Realistic Expectations

Acknowledge that the challenge has a demanding physical and mental element. Set realistic expectations for yourself, acknowledging that it will be tough, but also immensely rewarding.

Positive Mindset

Cultivate a positive mindset. Focus on the incredible experience and the sense of accomplishment you will gain from reaching the summit. Visualise yourself succeeding and embrace the journey with optimism.

Educate Yourself

Learn about the challenges you might face, such as the physical demands of the trek, weather conditions and potential altitude sickness. Knowledge can alleviate fears and empower you to overcome obstacles.

Physical Preparation

Physical preparation is closely tied to mental readiness. Knowing that you have trained your body and are physically capable will boost your confidence and mental resilience during the trek.

Adaptability

Be mentally prepared to adapt to changing circumstances. Weather conditions, route changes, and unforeseen challenges are part of the adventure. Cultivate a flexible mindset and embrace the journey, whatever it may bring.

Break the Trek into Smaller Goals

Instead of overwhelming yourself with the enormity of the entire trek, break it down into smaller, manageable goals. Focus on reaching the next camp or completing each day's hike. Celebrate these smaller achievements along the way.

Stay Present

Practice staying present in the moment. Enjoy the scenery, engage with fellow trekkers, and savour the experience. Avoid dwelling on the difficulties that may lie ahead and concentrate on the step-by-step progress.

Build Mental Resilience

Understand that there will be challenging moments during the trek. Building mental resilience involves acknowledging difficulties, maintaining a positive attitude, and persevering through tough times.

Team Spirit

Foster a sense of camaraderie with your fellow trekkers. The shared experience and mutual support can provide tremendous mental strength. Encourage each other and draw energy from the group dynamic.

Reflect on Motivation

Reflect on your motivation for undertaking the challenge. Whether it's personal growth, a sense of accomplishment, or a deeper connection with nature, keeping your purpose in mind can serve as a powerful motivator during challenging times.

Mindfulness and Relaxation Techniques

Practice mindfulness and relaxation techniques to manage stress and stay focused. Techniques such as deep breathing, meditation, and visualisation can help calm your mind in challenging situations.

Remember that mental preparation is an ongoing process. Continuously reassess and adapt your mindset as you progress through the trek. Developing mental resilience and a positive attitude will contribute significantly to a fulfilling experience.

You can do it!

Remember to be patient and aim to keep your training consistent, allowing it to build gradually each week. Try to start your training programme as far in advance of your challenge, as you can. 

If you can do this then you’ll see your fitness improve and ultimately, you’ll have a fantastic, memorable and enjoyable challenge experience! 

… And it doesn’t stop there, you’ll have developed an increased confidence, stamina and mental endurance that you’ll carry forward into your own lives when you return back home.

If you have any further questions about how to make the most of your training, feel free to get in touch on team@chooseachallenge.com.

The fitter you are, the easier and more enjoyable you will find the experience. 

Make no mistake, this is going to be a challenge combining elements of physical exertion, varied conditions and terrain, long days and in some cases, high altitude. 

It’s important to remember that anything is achievable with good preparation. Training is a very simple concept; you progressively increase your body’s ability to do more, step by step, giving it time to recover and come back stronger.

Start your training programme as far in advance of your challenge as possible. It is recommended to allow a minimum of 4 months however we suggest getting started now.  

We want you to train smart, stay injury free and be prepared and in your best shape for a fantastic and enjoyable challenge!

Goal Setting and Training

At the beginning of any training programme it's a good idea to establish your current fitness, objectives and goals.

Your goal should be based on the challenge you are training for; look at the distance you will be required to do daily. Your first goal should be to be able to do this distance comfortably then to be able to do it on consecutive days. Consider and be honest about your starting point and current fitness level. 

It is useful to make a training plan and ensure you set aside time each week. You can make your own or use one of the many trek training programmes available online. You can also book a session with a personal trainer to have a more personalised programme developed or help with specific parts of your training.  

The long trekking days in particular will require a combination of physical fitness, will-power and relative strength. Here are some pointers to help you train:

Long Walks 

One of the easiest and most effective ways to train for a trekking challenge is to go on long walks throughout the year. You’ll toughen your feet, strengthen all the right muscles and get used to the kit you will be using.

Start small and build from there to ensure you are avoiding injuries. 

Work slowly towards achieving the trek daily distance. When you feel comfortable doing this, latch two days together to walk the distance two days back to back. If you struggle or feel uncomfortable, drop the distance down and work back up again. 

The aim of the walks is to emulate (as much as possible) the experience you’ll have on the challenge - so try it out with some weight on your back, using the same boots you’ll be trekking in, etc. Include steep hills if/where you can. For challenges at altitude, any experience you can get with this to know your body’s response prior to the challenge will be helpful but not essential. 

Aerobic Training 

Jogging, walking, cycling, swimming and gym sessions will help to build up your general level of fitness. Build up your schedule steadily with it peaking towards the time of departure. Make sure you wind down your training (taper) a couple of weeks before you travel so that your body has time to rest in preparation for the trek.

Strength Training

Weights are a good way to build strength and strong legs will push you up on that last day. 

Flexibility

This can be improved by a program of stretching exercises which will help to avoid nagging injuries. For something different try Pilates or Yoga classes.

Anaerobic Training

Everyone has an anaerobic threshold and, shortly after reaching what feels like a point of exhaustion, our natural reaction is to stop or decrease the

intensity of whatever exercise we are doing. However, raising your anaerobic threshold with intense interval training can increase your

strength and stamina and ultimately help you carry on beyond the point of exhaustion on summit night. 

Fitting training into your life

It is important to prioritise long walks and exercise however there are many ways to ensure your time is maximised even if you feel that you have no time outside of work and/or university.  

• Try and get up an hour earlier and take a quick walk

• Walk instead of using public transport or car where possible

• Use your lunch break to take a brisk walk or go to your local gym

• Get active while you see friends

Remember that any training is better than none and there are many ways to incorporate training into small windows of time. Try the below for a quick but effective training session;

Stair-climber: If you're at home or out and about, find a long staircase and incorporate a number of ascents and descents into your walks.

Squat Jumps: This will build strength and power in your body's largest muscle group, the legs. 

Walking Lunges: These not only strengthen the legs, but importantly increase hip and core strength.

Stay Flexible

Finding time for training is a challenge for most people and inevitably your motivation, work/study commitments and energy will affect your training schedule. Be kind to yourself and be flexible; Take note of how you are feeling and allow yourself to miss a training session or reduce the distance to rest or to focus on something else in your life. Keep focus on the end goal, a missed training session does not jeopardise this. The worst thing you can do is see it as a failure and knock your confidence and motivation over a longer period of time. Adjust your plan and get back on it as soon as you can. 

The ability to stay flexible will be helpful to you through training and on the challenge to help you deal with any unexpected situations that’ll require you to adapt from the previous plan.

Recovery

Recovery is probably the most forgotten about and underrated training principle. After training, you’ll naturally feel fatigued.

Here are our top tips for recovery:

1. Allow your body sufficient time to rest and recover. Aim for 7-9 hours of quality sleep each night

2. Have a well-balanced and timely nutrition & hydration strategy

3. Have an effective warm up and cool down

4. Include stretching and foam roller exercises each week

5. Maintain flexibility

Recording Your Exercise

When you’re training specifically for a huge event and personal challenge, it’s a great idea to use an app to track and record your training sessions. 

This can help you track progress and reviewing your achievements and progress can be highly motivating. On days when you lack motivation, looking back at how far you've come can inspire you to push through challenges. Injuries

Hopefully you won’t encounter any major injuries during your training - but there are some minor injuries which you may come across. The most common injuries you may encounter while getting in shape are:

• Shin splints (exercise-induced pain in your shins)

• Runner’s knee (various conditions causing pain in the knee)

• DOMS (delayed-onset muscle soreness)

You can help to avoid injuries by:

• Stretching before and after your workouts (including foam rolling)

• Specific gym workouts to increase strength and flexibility

• Increase workout intensity and frequency only gradually

• Take your rest days seriously

Rest is absolutely vital - you can’t just thrash out run after run and expect to perform on the mountain. Take your rest-days seriously - these will help you to avoid injuries and help your body recover between workouts.

Nutrition

Proper nutrition is crucial when training for a trekking challenge and you should pay careful attention to your diet to ensure energy levels, stamina, and recovery. Here are some key nutrition tips: 

Balanced Diet

Consume a well-balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Each macronutrient plays a vital role in providing energy and supporting overall health.

Carbohydrates

Carbohydrates are a primary source of energy, and you'll need ample energy for both training and the trek itself. Include complex carbohydrates like whole grains, fruits, vegetables, and legumes in your diet.

Proteins

Protein is essential for muscle repair and recovery. Include lean sources of protein such as poultry, fish, lean meats, eggs, dairy, legumes, and plant-based proteins in your meals. For individuals following a vegan or vegetarian diet, there are plenty of plant-based protein sources available. It's important to include a variety of these sources in your diet to ensure you get a complete range of essential amino acids.

Healthy Fats

Incorporate healthy fats, such as avocados, nuts, seeds, and olive oil, into your diet. These fats provide a concentrated source of energy and are essential for overall health.

Hydration

Stay well-hydrated during both training and the trek. Proper hydration is crucial for maintaining energy levels and preventing altitude-related issues. Drink water regularly, and consider electrolyte-rich beverages to replenish minerals lost through sweating.

Vitamins and Minerals

Ensure you are getting an adequate intake of vitamins and minerals, particularly those important for immune function and endurance. Fresh fruits, vegetables, and a variety of whole foods will contribute to a well-rounded micronutrient profile.

Pre-Training Nutrition

Consume a balanced meal or snack before your training sessions. This should include a combination of carbohydrates and protein to fuel your workout but how much and the timing on this depends on how long/hard a training session you are planning. 

Refuelling during training

Our body can only store around 90 minutes’ worth of glycogen (muscle energy) so if you are exercising longer than this – i.e. on your long walk days, you’ll need to refuel or you may ‘hit the wall’ by running out of energy.

Choose carbohydrate foods that release their energy quickly.

Post-Training Nutrition

After training, prioritise recovery by consuming a post-workout meal rich in protein and carbohydrates. This aids in muscle repair and replenishing glycogen stores.

Caloric Intake

Adjust your caloric intake based on the increased energy expenditure during training. While it's important to fuel your body, be mindful not to overeat and choose nutrient-dense foods.

Remember that individual nutritional needs may vary, so it's advisable to consult with a registered dietitian or nutritionist who can provide personalised guidance based on your specific requirements and health status. Additionally, listen to your body and make adjustments to your diet as needed during both the training and trekking phases.

Mental Preparation

Mental preparation is crucial for successfully tackling a challenge. Here are some strategies to help you mentally prepare for the journey:

Set Realistic Expectations

Acknowledge that the challenge has a demanding physical and mental element. Set realistic expectations for yourself, acknowledging that it will be tough, but also immensely rewarding.

Positive Mindset

Cultivate a positive mindset. Focus on the incredible experience and the sense of accomplishment you will gain from reaching the summit. Visualise yourself succeeding and embrace the journey with optimism.

Educate Yourself

Learn about the challenges you might face, such as the physical demands of the trek, weather conditions and potential altitude sickness. Knowledge can alleviate fears and empower you to overcome obstacles.

Physical Preparation

Physical preparation is closely tied to mental readiness. Knowing that you have trained your body and are physically capable will boost your confidence and mental resilience during the trek.

Adaptability

Be mentally prepared to adapt to changing circumstances. Weather conditions, route changes, and unforeseen challenges are part of the adventure. Cultivate a flexible mindset and embrace the journey, whatever it may bring.

Break the Trek into Smaller Goals

Instead of overwhelming yourself with the enormity of the entire trek, break it down into smaller, manageable goals. Focus on reaching the next camp or completing each day's hike. Celebrate these smaller achievements along the way.

Stay Present

Practice staying present in the moment. Enjoy the scenery, engage with fellow trekkers, and savour the experience. Avoid dwelling on the difficulties that may lie ahead and concentrate on the step-by-step progress.

Build Mental Resilience

Understand that there will be challenging moments during the trek. Building mental resilience involves acknowledging difficulties, maintaining a positive attitude, and persevering through tough times.

Team Spirit

Foster a sense of camaraderie with your fellow trekkers. The shared experience and mutual support can provide tremendous mental strength. Encourage each other and draw energy from the group dynamic.

Reflect on Motivation

Reflect on your motivation for undertaking the challenge. Whether it's personal growth, a sense of accomplishment, or a deeper connection with nature, keeping your purpose in mind can serve as a powerful motivator during challenging times.

Mindfulness and Relaxation Techniques

Practice mindfulness and relaxation techniques to manage stress and stay focused. Techniques such as deep breathing, meditation, and visualisation can help calm your mind in challenging situations.

Remember that mental preparation is an ongoing process. Continuously reassess and adapt your mindset as you progress through the trek. Developing mental resilience and a positive attitude will contribute significantly to a fulfilling experience.

You can do it!

Remember to be patient and aim to keep your training consistent, allowing it to build gradually each week. Try to start your training programme as far in advance of your challenge, as you can. 

If you can do this then you’ll see your fitness improve and ultimately, you’ll have a fantastic, memorable and enjoyable challenge experience! 

… And it doesn’t stop there, you’ll have developed an increased confidence, stamina and mental endurance that you’ll carry forward into your own lives when you return back home.

If you have any further questions about how to make the most of your training, feel free to get in touch on team@chooseachallenge.com.

Everest Base Camp Most Frequently Asked Questions

Is the trek hard?

Trek difficulty is always a subjective matter. But if you are an experienced hiker, you shouldn’t have any problem with the Everest Base Camp trek. The inclines aren’t massively steep. You won’t require any particular equipment. All you really need is the stamina to keep going, because you will be walking for up to 8 hours a day.

Is altitude a problem?

The main problem with altitude is that it affects different people in different ways. And different people at different times. So, you may be a seasoned climber who has never experienced altitude sickness, then find that you’re struggling on your next trip. At Choose a Challenge, we try to pace our excursions to allow our groups time to adjust. That doesn’t mean that you won’t experience problems with altitude – and those problems can range from tiredness and headaches to shortness of breath and palpitations. But it should hopefully lessen the likelihood of you doing so.

What happens if I become ill?

The difficulty with any remote trek is that there will always be very limited medical provision available. That’s why our teams are always fully first aid trained and carry a full medical kit. At certain times of year, there is a ‘pop up’ emergency room stationed at the Base Camp. And there is helicopter rescue available for really urgent cases.

Is the route steep?

The terrain is variable throughout the Everest Base Camp trek. You will face a number of ascents and descents. And the ground can be rough and tricky in places. But you will never need to use climbing equipment. And there will always be someone there to help you. So, it’s not all easy, but it’s probably easier than you think.

How should I prepare for the trek?

Trekking to the Everest Base Camp requires endurance. So, that should be your focus for any physical training. Do as much hiking as you can. Work on your cardio fitness. Eat well. Try to avoid smoking and reduce your alcohol intake. And make sure that you wear your hiking boots in fully before you leave.

What is the accommodation like on the trek?

Throughout most of the Everest base Camp trek, you will be staying in local teahouses. The facilities are fairly basic, and you will usually need to share a room. But they are clean, well cared for, and the people are genuinely friendly and accommodating.

What happens at meal times on the trek?

Unless stated otherwise, all of your meals will be provided. We have been operating in this area for years, and always ensure that our hikers have fresh, good quality food to eat for every meal.

Will I be able to charge my phone, and is there wi-fi available?

Most of the accommodation we use on our treks have either electricity or device charging stations available. And surprisingly, you should have access to wi-fi throughout most of your trip. Some people prefer to leave their phones behind, to enjoy a digital detox. But if you want to stay in touch with friends and family, you should be able to do so for most of the trek.

What is the best time to take on an Everest base Camp trek?

The Everest trekking season runs from September to May. This is when conditions are safest and most enjoyable. October is usually the most popular month. But we operate treks up to the end of April.

How long does the trek take?

The overall Everest Base Camp trip takes 16 days. However, this includes flights, transfers, and free days for exploration. Weather delays notwithstanding, you will usually spend 12 days trekking.

Trekking to the Everest Base Camp is a true challenge and adventure. The conditions can be difficult, and the experience isn’t always comfortable. But while the route is tough, it is achievable for most people. And the sense of achievement at the end of it is simply epic.

Sound good? Why not check out the full itinerary and book your Everest Base Camp adventure.

But what many people don’t realise is that you can find a whole range of challenges that it’s possible to complete in less than a week. And you don’t have to stay in the UK for all of them. These are six of our favourites.

Six Challenges That Take Six Days or Less

Colombia’s Lost City

A week is nothing. You can’t do anything truly exciting in less than a week! Well, not unless you fancy hiking through the South American jungle to discover Colombia’s Lost City. Taking just five days, this challenge is a genuine adventure. You have heat, humidity, rivers to forge, and more flora and fauna than you could shake a hiking pole at. Not to mention one of the most significant historic finds of the last century. This challenge is physically demanding primarily because of the climatic conditions. But it is also simply breath-taking.

Hadrian’s Wall

Looking for a challenge that’s a little closer to home and considerably less humid? Hadrian’s Wall is a great place to start. Popular with universities and businesses looking for enjoyable team building experiences, Hadrian’s Wall is one of our more cost-effective challenges. But that makes it no less worthwhile. Covering a distance of 84 miles, from Solway Firth to the banks of the River Tyne, this trek is something of a walk through British history. And with a range of accommodation types available, it’s a good choice for those who like a challenge, but are less keen on roughing it!

The Budapest Marathon

If running is your thing, then the Budapest Marathon could be the perfect challenge for you. Covering a course of 26 miles along the River Danube, this marathon is largely flat and extremely scenic. With time for both training and sight-seeing factored in, this challenge demands no more than four days – although you can delay your return flight if you wish to extend your trip and take in a bit of culture. Short, sweet, but physically demanding, this is a great adventure for anyone who has limited time.

2023 registration is now closed, but that gives you plenty of time to prepare for 2024.

London to Paris Cycle

Among the most iconic cycling routes, the London to Paris Cycle Challenge takes you from Greenwich Park to the Eiffel Tower. Covering 174 miles, it takes just three days to complete, and leaves you with a little time for tourism before you head by home on day four. It might not be the longest or most extreme challenge, but we can guarantee that you’ll feel epic at the end of it… And buns of steel are almost a given!

Machu Picchu

Machu Picchu has to be among the world’s most popular bucket list destinations. It has become almost legendary in stature. And the trek has so much to offer. From breath-taking scenery, flora, and fauna, to the incredible historic sights of the citadel. And you can see it all, do it all, and be home looking at your photos within the space of a week.

Morocco High Atlas Mountains

If you’re someone who’s more interested in the journey than the destination, then the High Atlas Mountains challenge could be a better option for you. Taking six days, it will see you travel through some of the most diverse and beautiful landscapes you have ever encountered. From the Marrakech plains to the snowy peaks of the mountains. Taking in gorges, rivers, and waterfalls en route. With chance to visit traditional villages and bazars, this challenge has a wonderful cultural element, while still enabling you to truly stretch those hiking muscles, with an ascent that will take you 4,167m above sea level, to the summit of Mount Toubkal – the highest peak in North Africa.

If you’re looking for a holiday with a difference, and a chance to challenge yourself, you don’t need to use up all of your annual leave to do so. Whether you wish to travel overseas or stay closer to home, there are so many challenge options for you to enjoy. You just need to find the right the one for you.

Find your next adventure with Choose a Challenge. 

Getting to Know the Peaks of the Balkans Trek

Understanding the area

The Balkans Peninsula is a pretty enormous space, encompassing ten countries and an area of 470,000km2. But for the Peaks of the Balkans trek, only a fraction of that region need concern you. Nevertheless, if you take on this challenge, you will be visiting three countries – Albania, Montenegro, and Kosovo – and scaling multiple mountains. Including Mount Gjeravica, which reaches a pretty impressive 2,656m above sea level.

The Peaks of the Balkans trek is unlike any other

There are a number of reasons why this trek is pretty special.

Firstly, the Peaks of the Balkans is a relatively new trail. The war in Kosovo – and the instability that both led to it and followed it – put the area very much off limits for a number of years. Thankfully, those days are long behind us now, making this a safe and beautiful place to visit.

Secondly, the area is completely unspoilt. There has been very little development in the immediate area around the peaks. The landscape is so full of natural beauty it is simply breath-taking. And the local people are very much tradition driven. Making for a unique trekking experience.

Thirdly, despite its beauty, this is a trek that is still relatively quiet. You don’t get the hoards of visitors that you find in the world’s other great hiking destinations. Allowing you to truly experience the serenity of the mountains.

There is a lot to see

So, we’ve already mentioned the scenery. But it’s definitely worth mentioning a second time. It really is awe-inspiring in places. With panoramic views, terrain of almost every type, streams, rivers, and traditional dwellings, we cannot overstate how beautiful this region is. It is also home to diverse wildlife (which you may or may not see). Depending on the time of year you visit, you may encounter wildflower meadows or snow-capped peaks. The Blue Eye Pool of Kaprea creek is almost legendary. And with the chance to encounter the likes of Kulla e Ngujimit (the blood feud tower), history is within touching distance. Making this a trek with something for almost everyone.

You don’t have to be a highly experienced hiker to enjoy this trek

At Choose a Challenge, we try to accommodate hikers of all different levels. And two of the best things about the Peaks of the Balkans trek is that it doesn’t involve significant altitude – making it a clear choice for anyone who struggles with altitude sickness. And you don’t need climbing experience to complete the trail.

However, it can still be a strenuous hike in places. Most days, you’ll be on your feet for 7-8 hours. And while there’s no need for climbing equipment, some of the inclines are pretty steep. That being said, while you don’t have to be the most experienced hiker in the world to complete this challenge. But it is still a challenge. So, if you don’t prepare yourself with physical training before you leave, you’re probably going to find the experience both difficult and uncomfortable.

The Peaks of the Balkans challenge is one of the most accessible treks we offer. Based in Southern Europe, travel time and expense are both less than many of our other challenge destinations. The conditions are more temperate, which can make the trekking experience more enjoyable. And, well, you’ve probably gathered what we think about the scenery! So, if you’re looking for a trekking challenge is a little bit different, that will push your limits without overstretching them, and that will create the most amazing memories, then the Peaks of the Balkans could be for you.

The Peaks of the Balkans trek is unlike any other

There are a number of reasons why this trek is pretty special.

Firstly, the Peaks of the Balkans is a relatively new trail. The war in Kosovo – and the instability that both led to it and followed it – put the area very much off limits for a number of years. Thankfully, those days are long behind us now, making this a safe and beautiful place to visit.

Secondly, the area is completely unspoilt. There has been very little development in the immediate area around the peaks. The landscape is so full of natural beauty it is simply breath-taking. And the local people are very much tradition driven. Making for a unique trekking experience.

Thirdly, despite its beauty, this is a trek that is still relatively quiet. You don’t get the hoards of visitors that you find in the world’s other great hiking destinations. Allowing you to truly experience the serenity of the mountains.

There is a lot to see

So, we’ve already mentioned the scenery. But it’s definitely worth mentioning a second time. It really is awe-inspiring in places. With panoramic views, terrain of almost every type, streams, rivers, and traditional dwellings, we cannot overstate how beautiful this region is. It is also home to diverse wildlife (which you may or may not see). Depending on the time of year you visit, you may encounter wildflower meadows or snow-capped peaks. The Blue Eye Pool of Kaprea creek is almost legendary. And with the chance to encounter the likes of Kulla e Ngujimit (the blood feud tower), history is within touching distance. Making this a trek with something for almost everyone.

You don’t have to be a highly experienced hiker to enjoy this trek

At Choose a Challenge, we try to accommodate hikers of all different levels. And two of the best things about the Peaks of the Balkans trek is that it doesn’t involve significant altitude – making it a clear choice for anyone who struggles with altitude sickness. And you don’t need climbing experience to complete the trail.

However, it can still be a strenuous hike in places. Most days, you’ll be on your feet for 7-8 hours. And while there’s no need for climbing equipment, some of the inclines are pretty steep. That being said, while you don’t have to be the most experienced hiker in the world to complete this challenge. But it is still a challenge. So, if you don’t prepare yourself with physical training before you leave, you’re probably going to find the experience both difficult and uncomfortable.

The Peaks of the Balkans challenge is one of the most accessible treks we offer. Based in Southern Europe, travel time and expense are both less than many of our other challenge destinations. The conditions are more temperate, which can make the trekking experience more enjoyable. And, well, you’ve probably gathered what we think about the scenery! So, if you’re looking for a trekking challenge is a little bit different, that will push your limits without overstretching them, and that will create the most amazing memories, then the Peaks of the Balkans could be for you.

Interested? Check out one of our trek itineraries to find out more.