How Fit Do You Really Need to Be for an Active Holiday? (Plus 8-Week Training Plan)

Let’s get one thing straight: many of us who love outdoor adventures as adults weren’t sporty kids at school. I certainly wasn’t. I was a chunky tween who dreaded Sports Day and usually came last. In fact, it took until my twenties to discover I even liked the outdoors.

My first real adventure? A three-day trek in Madagascar with Ben and two French backpackers we’d just met. I had no clue what I was doing, no fitness plan, and no appropriate gear. Just youthful stubbornness and a rucksack.

I was so red-faced and out of breath, our local guide called me “Vaza Tomate” – the foreign tomato. But I made it.

Fast-forward a fair few years and I co-run active holidays in the Balkans, where I regularly hike steep rocky inclines and kayak 12km. But I’ve still had my setbacks. In 2021, I ruptured my ACL skiing. I had reconstructive knee surgery in Dubrovnik, and just four months later, I was back on the trail, guiding hikes for guests at my villa in Montenegro. How? Determination, muscle memory, and the help of my brilliant physio Aleks, who let me train in a private gym bedecked with Balkan muscleman posters. Motivating, if a bit intimidating!

So when guests ask me how fit do you need to be for an active holiday, or whether they’ll need to train to go mountain hiking, the answer is: it depends. If you’re joining us for one of our standard activity weeks and you’re in reasonable shape, you’ll be fine. But if you’re joining one of our multi-day hikes or super-active adventures, which take place in proper mountainous terrain, training is a really good idea – and might just transform your holiday.

Are You Mountain-Ready? Take Our Balkan Fitness Test

If you can comfortably tick off the following, you’re probably ready for one of our more demanding trips, like hiking in Bosnia and Herzegovina, or getting super-active in Montenegro:

✅ Hike 15km with 600m+ elevation and feel fine the next day
✅ Cycle 20–30km with hills (or do 1.5 hrs on a spin bike)
✅ Climb 5 flights of stairs without getting winded
✅ Carry a daypack (water/snacks) for a few hours
✅ Be active two days in a row—and still be up for more

If that sounds like a normal weekend for you, brilliant. If not, we’ve got you covered.

How to Train for a Multi-Day Hiking or Active Holiday

Whether you’ve signed up for our Montenegro to Albania hiking adventure, or one of our super-active challenges, our 8-week plan will will help you feel fitter, stronger and more confident.

But please don’t sweat (no pun intended) if you have less time than that to go — even 3–4 weeks of consistent prep can make a big difference. And the best bit? You don’t need to join a gym, scale a mountain, or take on ultramarathons.

Before You Begin: What to Expect in the Balkans

Trails here aren’t your average country walk. Think steep inclines, rocky paths, uneven terrain and the odd scramble. What our guides call “moderate” might feel pretty full-on if you’re used to flat walks or gentler hills.

This plan will help you build the key elements you’ll need for your adventure: strength (especially in your legs, glutes and core), cardiovascular fitness, better balance and coordination, and the endurance to keep going on back-to-back days of activity.

Weekly Structure (Flexible and Realistic)

Aim for:

• 2–3 strength sessions a week – legs, glutes, core (we love Caroline Girvan on YouTube)
• 2–3 cardio sessions – brisk walking, running, cycling, swimming (Couch to 5K is great for beginners)
• 1–2 rest or active recovery days – yoga or mobility (Yoga with Adriene is a gem)
• 1 long hike or walk – wear your boots and pack, build distance each week

No hills nearby?

No problem! Simulate terrain with:

• Staircases (indoor or out)
• Weighted backpack walks
• Bench/box step-ups and lunges
• Sand, woodland, or rocky paths if you can find them

8-Week Training Plan: Step-by-Step

Weeks 1–2: Build Your Base

• 1–2 hr weekend walks
• Short strength workouts 2–3x per week
• Light cardio 2x per week, either brisk walks or running
• Test boots and pack

Weeks 3–5: Build Endurance & Resilience

• Weekend walks 10–12km
• Two active days in a row
• Add weight to your pack
• Walk on mixed terrain

Weeks 6–8: Mimic the Real Thing

• 15km+ hikes on rugged ground
• Full kit: boots, backpack, poles
• Try scrambling (outdoors or indoors at a climbing gym)
• Practise fuelling with snacks and water

Five Tips to Stay on Track

1. Make it a habit – choosing the same days and times helps it stick
2. Find a tribe – local walking or running groups and Park Runs are brilliant motivators
3. Seek free training – many UK councils fund free fitness training – Up the Tempo is a great one in Norwich
4. Track your progress – Strava and AllTrails are great tools
5. Keep it fun – mix it up and try new local routes or challenges

Why It’s Worth It

You don’t need to be an athlete to enjoy one of our holidays. But with a bit of prep, you’ll not only avoid injury — you’ll get more out of the whole experience. From stupendous summit views to mid-hike dips in alpine lakes, the rewards are unforgettable.

And that, to me, is what real adventure is all about.

Ready for an active challenge in the Balkans? Check out our full collection of hiking holidays or active breaks and subscribe to our newsletter for free monthly travel tips, offers and updates.