Training
In Top Shape for Marbella 4Days Walking
In Top Shape for Marbella 4Days Walking!
Marbella 4Days Walking is a beautiful walking event where you choose to walk EASY 10-15, INTERMEDIATE 20-25, or ADVANCED 30-35 kilometres each day. Most participants opt for a daily distance of 20-25 km, but distances of 10-15 km and 30-35 km are also popular.
With good preparation, you’ll enjoy the event more and make the most of every step. Below you’ll find a practical training schedule to help you gradually build your walking fitness and reduce the risk of discomfort or injury.
Key Points to Keep in Mind:
- Marbella is hilly! Your calves, thighs, and glutes will be working extra hard.
- Even if you’re a regular walker, four consecutive days of walking can be a new challenge for your body.
- During the event, physiotherapy and foot care will be available — but good preparation remains the best injury prevention!
Training Schedule for 10, 20, or 30 km per Day
Important Training Principles:
- Gradually increase your walking distance.
- Aim to walk 2 to 3 times per week.
- Focus on endurance (longer walks) rather than speed.
- Use a brace if you have known weaknesses in your ankle or knee.
- If you usually walk on flat terrain, add stair or hill training to your routine.
- From week 5, occasionally train on multiple consecutive days to prepare your body for four days of walking in a row.
- No hills nearby? Include stair climbing or repeated hill walks once a week — duration matters more than height.
8-Week Training Schedule
Week | Activity | Notes |
1 | 2 × 5–7 km | Easy walks on flat terrain |
2 | 2 × 7–10 km | Include one walk on slightly sloping terrain |
3 | 3 × 8–12 km | Start walking two days in a row |
4 | 3 × 10–15 km | Add one hill or stair training session |
5 | 3 × 12–18 km (2 consecutive days) | First real multi-day challenge |
6 | 3 × 15–20 km (3 consecutive days) | Include at least one hill or stair session |
7 | 2 × 10–15 km | Recovery week with reduced distance |
8 | Event week! | Start rested and fit, and maintain a steady pace. |
Adjusting to Your Target Distance
- 10-15 km walkers: Follow the schedule, but keep your longest walks between 12–15 km.
- 20-25 km walkers: Follow the schedule as is, aiming for at least one walk of 18–20 km.
- 30-35 km walkers: From week 5 onwards, add one extra-long walk of 25–30 km.
Tips for Training and During the Event
✅ Train with a small backpack — bring water, snacks, and band-aids
✅ Blisters? Apply Vaseline or anti-blister cream before walking
✅ Include hill or stair sessions to prepare for Marbella’s terrain
✅ After training, cool your feet in cold water and elevate them
✅ Feeling discomfort or pain? Take it seriously and consult a physiotherapist promptly.y
What to Do If You Experience Discomfort During the Event
For minor issues such as blisters, muscle soreness, or stiffness:
- Keep moving gently — often better than sitting still.
- Care for your feet early if you notice blisters or pressure points.
- Visit the physiotherapy tent for advice, taping, or treatment.
- Stay hydrated and take short breaks — long rests may cause muscles to stiffen.
- Listen to your body: slow down or choose a shorter distance if necessary.
Avoid continuing if you experience:
- Stabbing or sharp pain
- Sudden joint swelling
- Extreme fatigue or signs of overheating
Good to Know
- You can adjust your daily distance as needed. Feeling discomfort on day 3? Choose 10 km on day 4.
- Have knee problems or difficulty with hills/stairs? Consult the onsite physiotherapist for advice.
- October in Marbella can still be warm — don’t forget a cap, sunscreen, and extra socks.
- Treat minor issues early to prevent bigger problems.
Finally
Good preparation and a big smile will take you further than you think!
Disclaimer: This training schedule provides general guidance only. Participation and training are at your own risk. Always consult a doctor or physiotherapist if you have any doubts or concerns.
