How to Train for the Lycian Way
The Lycian Way isn't an extreme trail — but it is harder than most hikers expect. Daily stages of 14–22 km on rocky limestone with 600–1,200 m of ascent will punish a desk-bound body that hasn't trained. This page gives you a structured 12-week plan to be trail-ready, plus a compressed 8-week version, plus what experienced hikers say actually matters.
Are you ready already? — three benchmark tests
Before starting any training plan, do these three benchmark walks. They tell you where you're starting from. Wear the boots and carry the pack you intend to use on the trail.
Benchmark 1 — the 5-hour walk
Walk 18–22 km on rolling terrain (Lake District, South Downs, Yorkshire Dales — anywhere with hills) carrying 5 kg. Pace yourself; this isn't a race.
Target: finish in 5–6 hours, eat dinner that evening, and feel ready to walk again the next morning.
Benchmark 2 — the back-to-back
Two consecutive days of 15+ km walking with hills. Sleep in between. Note how much harder day 2 feels.
Target: day 2 is "tired but fine" rather than "ruined." If day 2 wrecks you, your trail trip will need pension rest days every third or fourth day.
Benchmark 3 — the steep descent
Find a hill with 400 m of descent over 2–3 km. Walk down at normal pace with poles.
Target: next-morning quads only mildly sore, no knee pain. If your knees ache for two days, you need extra strength work and trekking poles on the trail.
Comfortable with all three? You're trail-ready — treat the 12-week plan as polish rather than build. Struggling with one or more? The plan below addresses each.
The 12-week training plan
This plan assumes 4 training days a week, around 4–7 hours total weekly time commitment building to 8–10 hours in the final fortnight. Schedule the long walk on a weekend.
| Week | Long walk | Mid-week walk | Strength × 2 | Notes |
|---|---|---|---|---|
| Phase 1 — Build base (weeks 1–4) | ||||
| 1 | 10 km flat, no pack | 5 km flat × 2 | 20 min, bodyweight | Confirm boots fit |
| 2 | 12 km, gentle hills, 3 kg pack | 5 km × 2 | 25 min | Start poles practice |
| 3 | 14 km, hills, 4 kg pack | 6 km × 2 | 30 min | |
| 4 | 16 km, hills, 5 kg pack | 7 km × 2 | 30 min | Recovery week if you feel it |
| Phase 2 — Distance + ascent (weeks 5–8) | ||||
| 5 | 18 km, 500 m ascent, 6 kg | 8 km × 2 | 30 min | First "real" training week |
| 6 | 20 km, 600 m ascent, 6 kg | 8 km × 2 | 30 min | Try a back-to-back if possible |
| 7 | 15 km Sat + 12 km Sun, both with packs | 8 km × 2 | 30 min | Back-to-back is the key adaptation |
| 8 | 22 km, 700 m ascent, 7 kg | 10 km × 2 | 30 min | Reduce mid-week if tired |
| Phase 3 — Peak (weeks 9–11) | ||||
| 9 | 18 km Sat + 18 km Sun | 10 km × 2 | 30 min | Peak back-to-back; eat well |
| 10 | 25 km, 800 m ascent, full kit | 10 km × 2 | 30 min | Longest single walk |
| 11 | 20 km Sat + 15 km Sun, full kit both days | 8 km × 2 | 30 min | Last hard week |
| Phase 4 — Taper (week 12) | ||||
| 12 | 10 km flat, no pack | 5 km × 2 easy | 15 min light | Rest. Pack. Travel. |
The compressed 8-week plan (if short on time)
Skip the build phase. Start with phase 2 if you're already moderately active (walking 30+ minutes most days, no hill-walking fitness gap):
| Week | Long walk | Mid-week × 2 | Strength |
|---|---|---|---|
| 1 | 15 km, hills, 5 kg | 6 km | 30 min × 2 |
| 2 | 18 km, 500 m, 6 kg | 8 km | 30 min × 2 |
| 3 | 20 km, 600 m, 6 kg | 8 km | 30 min × 2 |
| 4 | 15 km Sat + 12 km Sun | 8 km | 30 min × 2 |
| 5 | 22 km, 700 m, 7 kg | 10 km | 30 min × 2 |
| 6 | 18 km + 18 km back-to-back | 10 km | 30 min × 2 |
| 7 | 25 km, 800 m, full kit | 10 km | 30 min × 2 |
| 8 | 10 km easy taper | 5 km easy | 15 min × 1 |
The strength routine — 30 minutes, twice a week
Three rounds of the following six exercises. Bodyweight or with the pack you'll carry on the trail (more functional than dumbbells for hikers). Rest 30–60 seconds between exercises.
| Exercise | Reps | Why it matters |
|---|---|---|
| Bodyweight squats | 15–20 | Quads — the long-descent muscle |
| Reverse lunges (each leg) | 10 + 10 | Stability on uneven ground |
| Step-ups onto a 30 cm box (each leg) | 15 + 15 | Most trail-specific; pack on for week 5+ |
| Calf raises | 20 | Ankle strength on rocky paths |
| Plank | 30–60 sec | Core for pack-carrying posture |
| Glute bridge | 15 | Posterior chain; balances quad work |
No gym needed. The point isn't muscle building — it's preventing the joint pain and overuse injuries that derail trail trips. Three rounds × 6 exercises × ~1 minute each + rest = 30 minutes.
What actually matters most — the priorities
- Long walk in trail boots and trail pack. Nothing else replicates 8 hours of foot impact on rocky ground. If you do only one thing, do this — weekly, building from 12 km to 25 km.
- Back-to-back walks. The Lycian Way is consecutive days, not a single day. Two 15 km walks on adjacent days teach your body more than one 30 km walk.
- Descents, with poles. Most hikers underestimate descent fatigue. Find a hill with 400+ m of drop and walk down it weekly. Use poles. This is where knees fail.
- Strength twice a week. Bodyweight, 30 minutes, six exercises. Skipping this is the #1 cause of mid-trip knee pain.
- Heat work, last fortnight. If your trip is in May or October, add one warm-room indoor cycle session a week in your last 2–3 weeks. Just a small 30-minute exposure to elevated heart rate and sweat.
Pack training — match the trail load
The pack you'll carry on the Lycian Way self-guided:
| Trip style | Pack weight | What's in it |
|---|---|---|
| Pension only, no luggage transfer | 5–8 kg | Day-clothes, light layers, water 2 L, snacks, phone, basic first aid |
| Pension only, with luggage transfer | 3–5 kg | Daypack only — water, lunch, layer, camera |
| Mixed pension and camping | 10–14 kg | Tent, sleeping bag, stove + above |
| Full camping | 13–17 kg | Above + cooking kit + larger water capacity |
Train with the pack you'll actually carry. If you're doing a pension trip with luggage transfer (the most common option for guided trips), 5 kg in training is plenty. If you're wild camping, build to 12 kg by week 8 and 14 kg by week 10.
What kind of fitness do different trip types need?
| Trip | Fitness needed | Realistic prep time |
|---|---|---|
| Family base trip with day-walks | Average UK weekend walker | 2–4 weeks of regular weekend walking |
| Highlights Trek (7 days, guided) | Comfortable on 15 km hills | 8 weeks |
| Section walk (10–14 days) | Comfortable back-to-back 18 km | 10–12 weeks |
| Full thru-hike (25–30 days) | Capable of 22 km daily for many consecutive days | 12–16 weeks |
| Full thru-hike with wild camping | Above + comfortable with 12+ kg pack | 16+ weeks |
Common injuries and prevention
- Blisters. The single most common trip-ender. Mitigation: wear-in your boots over 100 km of training walks before departure; merino socks (Darn Tough, Smartwool); Compeed plasters at the first hot spot, not after the blister forms.
- Knee pain on descent. Trekking poles take 20-30 % of impact off the joints; quad strength matters; don't push past pain on a descent — walk slower, take wider switchbacks.
- Plantar fasciitis. Stretch calves and feet daily during training. Replace insoles if your boots are over a year old.
- Achilles strain. Don't increase distance and pace simultaneously. Build distance first, then pick up pace.
- Hip-flexor tightness. Long-distance walking shortens the hip flexors. Daily 5-minute hip-opener routine during training and on the trail.
- Heat exhaustion. Not a training issue — a pacing and hydration issue on the trail. Water guide has the safety detail.
Boots — train in them, don't break them in on the trail
The Lycian Way is not the place to discover that your new boots pinch the third toe of your left foot. By week 4 of training you should have walked at least 50–80 km in the boots you'll wear on the trail. By week 12, 200 km plus.
Recommended: mid-cut, moderate-stiffness boots with good ankle support and a sticky outsole. Limestone is grippy when dry but slippery when wet — Vibram or similar rubber compounds matter. Full kit recommendations on the packing list.
Mental preparation — the part most plans skip
Long-distance walking is at least as much mental as physical. Three things to practise:
- The "not stopping when you want to" muscle. On training walks past hour 4, deliberately push through the first time you want to sit down. Walk another 10 minutes. Then rest. The trail will give you these moments daily.
- Solo walking time. If you're walking the trail solo or with someone but mostly silent on stages, get used to your own thoughts. Some people find this the hardest part of a long-distance trail; rehearsing it in training helps.
- Decision fatigue management. By day 8 of a trip, even small decisions (where to eat, which dolmuş to take) feel hard. Pre-plan more than you think you need to. Use the in-app planner to lock pension nights for the first week, leave flex for week two.
The week before departure
- Taper. Cut training volume by 50 %. Last 5 days, only short walks and gentle stretching.
- Sleep more, not less. Long-haul flight + new climate is a recovery cost; bank sleep before you fly.
- Hydrate and eat carbs. Last 3 days, prioritise carbs (rice, pasta, potatoes) and water. Light on alcohol.
- Pack the pack you trained with. Same boots, same socks, same fit. Don't try anything new.
- Cut your toenails short and square. Long toenails plus 8 hours of descent equals lost nails. Trim 4 days out so any rough edges smooth.
- Trial-run blister prevention. Tape any historical hot spots in advance. Compeed in your daypack, accessible at lunch.
Frequently asked questions
How fit do I need to be for the Lycian Way?
For the popular Highlights Trek (7 days, easier sections): able to walk 15–20 km on rolling terrain and feel fine the next day. For the full thru-hike (25–30 days, ~25,000 m total ascent): able to walk 20+ km daily for several consecutive days and recover overnight. Most desk-bound adults need 8–12 weeks of structured training.
What's the single most important training?
Long-distance walking on uneven ground, with the boots and pack you'll wear on the trail. No gym session replicates the foot-impact of 8 hours on limestone. Build to a weekly long walk of 18–25 km in your last 4 training weeks.
Do I need to do strength training?
Yes, but minimally. Two short sessions per week — squats, lunges, calf raises, step-ups, planks — protect your knees on long descents and your back from pack fatigue. 30 minutes twice a week is enough.
Can I train indoors?
Partly. A treadmill at incline gets you cardiovascular fitness but doesn't replicate uneven ground, descent loading, or weather exposure. If you live somewhere genuinely flat, supplement treadmill work with stair-climber sessions and weekend trips to the nearest hills.
Will running help?
Yes — running 3 × 30 min per week builds aerobic base efficiently and is the fastest way to improve cardiovascular fitness. But running can't replace walking with a pack. Use running as a supplement to the long walk, not a substitute.
How much time per week does the plan need?
Weeks 1–4: 4–6 hours total. Weeks 5–8: 7–9 hours. Weeks 9–11: 9–12 hours peak. Week 12 (taper): 3–4 hours. Most of the time is the weekend long walk.
I'm 60+ — is this realistic?
Yes. Allow 16 weeks instead of 12, take two recovery weeks rather than one, and listen carefully to joints. Many of the trail's most committed regular hikers are over 60. Older bodies recover more slowly between training sessions, but pace and patience win over youthful enthusiasm on a multi-day trail.
What if I'm injured during training?
Common — Achilles, knee, ankle. Drop the long walk for one or two weeks; substitute swimming or cycling to maintain cardio; resume at 70 % of pre-injury volume and rebuild over 2–3 weeks. If injury persists past two weeks, see a sports physio. Don't push through trail-ending injury before you've reached the trail.