Fitness Guide: Are You Ready for the Challenge?

Taking on this challenge is an exciting opportunity, but it’s important to understand the level of fitness required before you commit.

You do not need to be an elite athlete or an experienced mountaineer. However, you will need a good level of endurance fitness, as you can expect to spend prolonged periods of time on your feet, walking and exercising outdoors, often on hills and uneven terrain.

The key word is endurance. Being able to exercise for a sustained period of time is more important than simply being able to run quickly or lift heavy weights.

What does the required fitness level feel like?

As a general guide, you should feel comfortable with activities such as:

• Walking for 3–4 hours at a steady pace without needing frequent breaks.
• Completing a 10 km walk and still feeling capable of continuing afterwards.
• Spending a full day sightseeing or walking around a city and being comfortable being on your feet for most of the day.
• Taking part in a 60–90 minute fitness class, such as circuits, spin, HIIT or an aerobic class, that includes periods of high intensity and recovering reasonably well afterwards.
• Exercising for several hours and then being able to recover sufficiently to be active again the following day.
• Walking briskly uphill without needing to stop frequently.

A simple real-life test

Think about a typical day out walking.

If you can comfortably spend 3–4 hours walking, including some hills, with only short breaks for food and water, you are likely to have a reasonable endurance base to begin preparing for the challenge.

If you’re not currently comfortable with longer walks or find that a 60-minute brisk walk leaves you feeling particularly tired, we encourage you to consider whether this challenge is right for you at this time.

Remember that the challenge is not simply about completing one difficult activity. It is about having the endurance to keep going for prolonged periods, potentially in challenging conditions and over uneven or hilly ground.

You don't necessarily need to be able to run a marathon or complete an extreme fitness challenge. The important thing is that your body is accustomed to sustained activity, hills and periods of increased intensity.

How should you prepare?

Your training should help you gradually build your ability to exercise for longer periods of time. Over the next two months, you should start at an exercise level that feels manageable for you and slowly increase the duration and intensity over time.

A good training programme should include a combination of:

🚶 Endurance
Longer walks, hikes or other steady-state activities where you are moving continuously for an extended period.

⛰️ Hills & Inclines
Gradually introduce more hills and elevation so your legs become accustomed to climbing and descending.

🏃 Higher-Intensity Exercise
For Level 4 challenges in particular, include activities such as intervals, circuits, running, cycling or HIIT to prepare your body for periods of increased intensity.

💪 Strength
Strengthening your legs, core and upper body can help you cope with prolonged activity and uneven terrain.

📈 Progressive Training
Don't try to do everything at once. Gradually increase the length and difficulty of your sessions, allowing your body time to adapt.

Remember: preparation is personal

Everyone starts from a different fitness level. Your age, previous exercise experience, current fitness, health and any existing injuries or conditions should all be considered when deciding whether the challenge is suitable for you.

The examples above are guidelines rather than entry requirements or medical assessments. If you are unsure whether you are physically ready, we strongly recommend speaking to an appropriate professional, such as your doctor, exercise physiologist or qualified personal trainer, before beginning a training programme.

Most importantly, don't be put off if you're not currently at the required level. With, progressive training, endurance can be developed.

The aim is to arrive at the challenge feeling prepared, confident and capable of enjoying the experience — not simply hoping you can get through it.