My Cotswold Way Training Plan (And What I’d Do Differently)
When I decided to walk the Cotswold Way, I had about five months to prepare.
That seemed like plenty of time, even though I knew things like work, travel, and weather (since it was wintertime) would get in the way.
I mean, I already walked regularly, usually walking about five miles a day (often more) and three years earlier I had completed the Portuguese Camino from Porto with friends.
But after walking 102+ miles of the Cotswold Way in May 2026, I can confidently say this: I should have trained more and I should have trained differently. There were several climbs where I found myself thinking, “This would feel very different right now if I had spent more time training on hills.”
I did finish and enjoyed it, but there were several moments on the trail when I really wish I had spent the five months before my trip a little differently.
If you’re planning to walk the Cotswold Way yourself, here’s how I trained, what worked, what didn’t, and what I’d do differently if I were starting over tomorrow.
Related: Find out my thoughts on How Difficult is the Cotswold Way Really?
My Starting Point
Before I began training, this was my reality:
- 46 years old
- Overweight
- Frequent walker
- Generally walking 5–10 miles most days
- Previous experience walking the Portuguese Camino
- No significant injuries
- Working a full-time job
- Living in Italy
I wasn’t an experienced backpacker, I wasn’t a marathon runner, and I certainly wasn’t spending every weekend hiking mountains.
And I think that’s important to mention because many training articles are written by people who already have a strong hiking background.
But I did hike occasionally and walk a lot (though usually on flat land!).
My guess is that many people researching the Cotswold Way are more like me: active, reasonably fit, but not necessarily hardcore hikers.
The Training Plan I Started With
Like many modern travelers, I started by asking ChatGPT. My prompt was something like:
“I have 19 weeks to train for the Cotswold Way where I will walk 102 miles in ten days. I currently average about 5 miles a day. What should I do each week to ensure I am ready for the thru-hike?”
The resulting plan was actually pretty good.
It included:
- Walking
- Strength training
- Yoga/Recovery
- Longer weekend walks and a few back-to-back walks
The problem wasn’t the plan…the problem was me.
What I Actually Did
I was reasonably consistent with the walking and the yoga once in awhile. I increased my mileage and I did the longer weekend walks when my schedule allowed it.
And that certainly helped.
During the actual Cotswold Way walk, walking all day for multiple days never felt completely foreign because I had been preparing my body for longer distances.
However, my training became less consistent than I had originally planned: work became busy, the weather wasn’t always cooperative (though I had also purchased a walking pad so I could walk indoors), and, well, life just happened.
As a result, some parts of my training received much more attention than others.
What Worked
Walking Frequently
The single best thing I did was simply walk.
One of the advantages of living in Italy is that walking is already part of my lifestyle, so I took advantage of that.
The more comfortable you become spending hours on your feet, the better prepared you’ll be for the trail.
Even when my training wasn’t perfect, the fact that I was regularly walking helped tremendously.
Long Weekend Walks
Whenever possible, I tried to schedule longer walks.
These weren’t often hikes: sometimes they were city walks, sometimes they were countryside walks, sometimes there were days where I just tried to accumulate those miles on my walking pad.
What mattered was spending extended periods of time moving, because I knew walking the Cotswold Way wasn’t going to be a race, it was going to be an endurance event.
Your body needs to get used to being on its feet for hours at a time.
Previous Camino Experience
This wasn’t technically part of my training, but it helped. I already knew what it felt like to wake up sore and walk anyway. I already knew that Day 3 often feels surprisingly difficult. And I already knew that long-distance walking is often more mental than physical.
That experience helped me manage expectations.
What I Didn’t Do Enough Of
Hill Training
If I could only give one piece of training advice, it would be this: Train on hills.
Then train on more hills.
Then find another hill.
The biggest gap in my preparation was elevation. I knew the Cotswolds were hilly, but I didn’t fully appreciate how relentless those hills would feel after multiple consecutive days.
The climbs aren’t true mountain climbs, but there are sections that are quite steep and the climbs are simply everywhere.
Many sections involved:
- Climbing
- Descending
- Climbing again
- Descending again
And those repeated efforts add up.
By the end of the trip, I was convinced that hill training would have made the biggest difference to my overall experience.
If I had spent five months consistently walking hills, stairs, or inclines, I think the trail would have felt noticeably easier.
Strength Training
This is the category where I really blamed myself: The original plan included strength work. I intended to do it and once in awhile I did it, but not even close to what the original training plan had recommended.
Looking back, I wish I had been more consistent, because strength training would have helped with:
- Climbing hills
- Descending hills
- Stability
- Endurance
- Recovery
And perhaps most importantly, it helps when your legs are already tired and you still have several miles remaining.
Back-to-Back Walking Days
I did some longer walks, but I didn’t really simulate the reality of the trail.
The challenge isn’t walking twelve miles once.
The challenge is walking twelve miles today and then doing it again tomorrow.
And again the day after that.
Twelve miles on a Saturday felt very different from twelve miles on Day 5 of the trail. During training, I knew I could go home, take a shower, and recover. On the Cotswold Way, I knew I’d be doing it all over again the next morning. That mental difference is hard to replicate in training, but it’s worth keeping in mind.
If I were training again, I would schedule more weekends like this:
Saturday: 10–12 miles
Sunday: 8–10 miles
The second day teaches you something important.
It teaches you what it feels like to walk on tired legs.
And I would do those training walks carrying a pack, with hills, and across varied surfaces.
What About Trekking Poles?
I didn’t bring trekking poles and that was a mistake.
I wasn’t convinced I needed them as I’ve never really used them in any of my walking/hiking and I just didn’t want to have to figure them out, measure them, and practice with them. I thought I’d be fine.
But then another walker let me borrow one for part of a day.
Within minutes, I understood the appeal.
The poles helped with:
- Climbs
- Descents
- Balance
- Mud
- Reducing strain on tired legs
If I walked the Cotswold Way again, trekking poles would absolutely be coming with me. (In fact, I’ve already bought these trekking poles.)
And I’d be sure to practice with them before the trip.
Related: Find out my recommendations for a Cotswold Way Packing List.
Training for the Mental Side
Most training plans focus on physical preparation (as they should), but the mental side matters too.
One thing I learned on both the Camino and the Cotswold Way is that some days simply won’t go according to plan.
You may encounter:
- Rain
- Heat
- Mud
- Fatigue
- Blisters
- Navigation mistakes
- Lost luggage (ask me how I know…)
The ability to adapt is just as important as physical fitness.
One of the most valuable lessons I learned during the walk came from a friend who sent me a simple message:
Hike Your Own Hike.
Those words stayed with me throughout the trip. They reminded me that there isn’t a prize for suffering and there isn’t a prize for forcing yourself through a miserable day. You have to do what’s best for you and no one else matters.
If I Were Training Again
If I were starting today with five months to prepare, I would focus on:
- Walking: 3–5 days per week, with increasing miles each week
- Hills: At least one dedicated hill workout every week
- Strength Training: 2–3 sessions per week (especially those legs!)
- Yoga or Mobility: 2–3 sessions per week
- Back-to-Back Long Walks: At least twice per month
- Gear Practice: Use the same shoes, socks, clothing, and daypack you’ll use on the trail
And don’t let the weather be an excuse to not train…chances are you’ll have to walk in the rain on the Cotswold Way, so you might as well train in the rain.
Do You Need to Be Super Fit to Walk the Cotswold Way?
No. You don’t need to be an elite athlete, you don’t need to run marathons, you don’t need years of hiking experience.
But you do need:
- A reasonable fitness base
- Consistent preparation
- Respect for the trail
- Realistic expectations
- Grace with yourself when things don’t go perfectly
The Cotswold Way is absolutely achievable for many people, but it’s much more enjoyable when you’ve prepared properly.
Final Thoughts on Cotswold Way Training
Was my training perfect?
Not even close.
Would I change some things?
Absolutely.
But I also learned something important.
You don’t have to be perfectly prepared before attempting something difficult. You simply need to prepare as well as you can, start walking, and keep going.
If you’re planning your own Cotswold Way adventure, my advice is simple:
- Walk often.
- Train on hills.
- Do the strength training.
- And don’t underestimate what you’re capable of. You may surprise yourself.
More Cotswold Way Resources
If you’re planning your own Cotswold Way walk, these guides dive deeper into the topics I only touched on here:
Planning & Preparation
- What is the Real Cotswold Way Difficulty? My Honest Experience After 102 Miles
- How I Trained for the Cotswold Way (And What I Would Do Differently)
- What I Packed for the Cotswold Way
- What the Cotswold Way Cost Me
- The Best Cotswold Way Apps, Maps, and Navigation Tools
Itinerary & Logistics
- My Cotswold Way Itinerary: Day-by-Day Breakdown
- Where I Stayed on the Cotswold Way
- Walking the Cotswold Way Solo
Food, Inspiration & Lessons Learned
- 16 Cotswold Way Tips I Wish I Knew Before Walking
- Food and Drink on the Cotswold Way
- Books and Movies to Read Before Walking the Cotswold Way
No matter where you are in the planning process, I hope these guides help make your own Cotswold Way adventure a little easier—and maybe convince you that those “rolling hills” deserve a healthy amount of respect! (And if I haven’t answered your question in one of the above posts, feel free to drop me a line with your specific question; I’m happy to share my experience!)
