Hiking the UK National 3 Peaks in 24 hours is an ideal test of cardio, leg strength, and grit for those who love to hike and want to challenge themselves while seeing three beautiful areas of the United Kingdom.
However, the beauty you will witness might be fleeting if you agree to take on the Three Peaks challenge, as you will be uniformly racing against time.
As someone who has made a career of doing fitness challenges against the clock spanning over a decade, the UK National Three Peaks Challenge sang to my heart when I visited my home nation for a few weeks last summer.
After much preparing and swearing, you will be able to bore your loved ones, future grandkids, and innocent bystanders on public buses in years to come by telling them about your 24 hours of glory.
Wear the medal at all times for full effect.
Now get that kettle on and sit back while I guide you through everything you need to know about the 3 Peaks Challenge.
Rules of The UK National 3 Peaks in 24 Hours Challenge
For the UK National 3 Peaks Challenge, you must get up and back down each highest peak in England, Scotland and Wales within 24 hours of the very first second that your foot touched the ground’s entrance of that first peak.
Anything else is cheating; don’t lie to yourself.
You don’t have to start with any time in particular; that is completely up to you. So that’s ascending to the very top of each of the three peaks and getting back down out of the entrance of the final peak within 24 hours.
There are no rules on what time of day you start, although there is logic behind starting it at certain times, which will be discussed in this article.
What Are The Highest Peaks in The UK?
The UK isn’t known for being a particularly mountainous country, but a mountain is still a mountain and scaling all three in 24 hours is an impressive feat. The highest peaks in the United Kingdom are:
- Ben Nevis (Scotland) at 1,345 metres (4,413 feet)
- Mount Snowdon (Wales) at 1,085 metres (3,560 feet)
- Scafell Pike (England) at 978 metres (3,209 feet)
As you can see, Scotland has the bragging rights of the UK’s tallest peak with the beautiful Ben Nevis.
DIY vs. Guided: Choosing the Best Way to Conquer the 3 Peaks
When committing to doing the three peaks challenge in 24 hours, you have to decide whether to take matters into your own hands or outsource the planning, prep and stress to a third party.
The main pro of doing it yourself is that you will save a bit of money, but to be frank, that’s not worth the hassle you will have.
We all love to save a couple of quid, but having an expert tour guide whose sole job is to get you up and down as fast and safely as possible while taking on the burden of transport logistics, weather changes, and timings is priceless.
You will potentially be exhausted between mountains, and all you want to do is rest, not fight with GPS and fret over weather warnings—leave that to the professionals who do this every week.
I went with Active Mountaineering, paying £349.00 and I am so glad I did. This was not a sponsored gig, by the way (I did try, of course), and every penny came from my own pocket.
Active Mountaineering is a Liverpool-based tour company with an incredibly impressive success rate. However, the leader’s personality is not for everyone. If you are politically correct and highly sensitive, this company may not be your cup of tea.
If, like myself, you are not there to make friends and simply want the best chance of succeeding in the three peaks challenge, and you don’t mind being shouted at now and then in the name of getting the job done in time – then these are the guys for you.
Best Time of Year For The National Three Peaks Challenge
The best time of year for the National Three Peaks Challenge is between late spring and early autumn (May to September).
May to September generally offers the most favourable weather for hiking in the UK. With milder temperatures, longer daylight hours, and less likelihood of encountering snow or ice on the peaks, these months provide the best chance of avoiding the worst of the UK’s unpredictable weather.
You also bank more daylight hours during this period, which is better for safety, and you will naturally feel less tired with more light in your face.
The negative side to trekking the Three Peaks Challenge during this period is more traffic on the mountains, thanks to the hordes of hikers trying to do the same thing as you. If you prefer fewer crowds, late May, early June, or September might be ideal.
I did it in mid-August, although there were a decent number of people to navigate around. Active Mountaineering’s stellar organisation combatted this with expert timing and knowing when to push to avoid excessive crowds.
What is The Best National 3 Peaks Route For The 24-Hour Challenge?
The UK National 3 Peaks in 24 Hours Challenge has two preferred routes: starting in Scotland and ending in Wales or starting in Wales and ending in Scotland.
I started in Scotland early in the morning; here’s the method behind my not-so-much-madness and complete logic.
Scotland is the tallest of the Three Peaks challenge, and although the tallest doesn’t always mean the most difficult, Ben Nevis boasts being both when wanting to take on the National 3 Peaks Challenge in 24 hours.
Standing at 1,345 meters (4,413 feet), its greater elevation means a longer, more sustained climb. The terrain is a mix of rocky and uneven paths, with a significant portion of the climb being steep. The Scottish Highlands are famous for having moody and unpredictable weather conditions.
An extra daunting challenge is that Scottish men are considerably harder-looking than all men in the United Kingdom. Those menacing stares will give you an extra spring in your step to get the f**k out of there but trust me, they are also the friendliest men in the UK with the best banter, and their self-deprecation is down to a fine art.
Day 1: Get To Bonnie Scotland & Prep
You and your crew need to make it to Fort William in Scotland. My gang and I are from the Northeast of England, and Scotland is barely a hop, skip and jump away from the place. However, as the meeting place was in Liverpool, a city I love and with a surprising last-minute cheeky discount on Trainline from Durham, we opted to go Scouseland a day before and take the minibus to Scotland as part of the tour package.
Remember to book ahead for Scotland if it’s summer, as places can go fast. We stayed at ‘UHI Fort William – Campus Accommodation,’ which had a kitchen so we could go nuts on carbs the night before the early-morning climb.
Day 2: Still Game on Ben Nevis
The action starts at 8:30 a.m. at the bottom of Ben Nevis (and 10 Points for anyone who got the Scottish TV show pun in the title).
You have 5 hours to get up and down this bad boy, and you must put your back into it as it starts to get very steep.
Before 5 hours is up, have a wee and eat food before hopping on the bus to Scafell Pike in England. If timed correctly, you should reach there around 8 pm for a night-time ascent to the top of England’s tallest peak before another wee, refuelling and snoozing before the final mountain.
Day 3: Keep Going Until You’ve Slayed The Welsh Dragon
Wake up! It’s time for the final countdown at the gorgeous Mount Snowdon, which will begin around 4 a.m., with the attempt to climb and ascend it before the clock hits 8:30 a.m.
You will be tired and wired, but with victory on the horizon and the sun about to rise, you will be gifted with gorgeous views of this lush Welsh National Park (Snowdonia) as you storm down to glory before 8:30 a.m.
If you are taking my advice with the tour company, celebrate with a cuppa or beer at the local cafe and then take the short bus ride back to Liverpool for a shower and a much-needed snooze.
How To Train For The National Three Peaks Challenge
In my opinion, it’s always better to train more than necessary when participating in any intense fitness challenge.
Cardio. This one is a no-brainer, and the cornerstone of your training should be cardio-based. Run 5k every day at least, run hard and fast 10ks, and quite often run longer distances to test your heart’s resilience for the big day.
A lot of people don’t like running for cardio, and while I think it’s great to find cardio alternatives to running to keep your heart, mind, and body fit, I suggest you temporarily get over your hatred of running as it is one of the most functional activities that you can do for the 3 Peaks challenge. (Although you might not beat this young lady from Yorkshire!)
Mimic the Environment. When I started training for intense mountain climbing a few years ago, I made quite a lot of mistakes, and I struggled more than I needed to at the Marathon des Sables and on my first Aconcagua failure because I did not make an attempt to mimic the environment of my upcoming challenges.
Running is a great training tool, but you should also train for hiking on an incline.
The very best thing you can do is hike as much as possible. If you even have a small hill near your home—perfect! Go up and down it multiple times throughout the week when training for the 3 Peaks challenge. Add weight and try to beat your personal record every now and then when you’re feeling fresh.
For those who don’t have the privilege of nearby hills or mountains, opt for a gym with a stepper or stairmaster or set the treadmill on a steep incline. Do anything you can to mimic the environment of hiking up and down a steep hill.
Strength Training. Whether you’re training for the national 3 Peaks in 24 Hours challenge, high-altitude training, or even a marathon, strength training should be done alongside cardio for full-body fitness.
It took me a while to understand this and making this change enabled me to climb Mont Blanc and Kilimanjaro back-to-back. Find what works best for you. It could be the good old barbell or a CrossFit class. Some prefer dumbbells, and people like me prefer Calisthenics as strength training. Be sure to prioritise legs and core, as these will be working the most on the challenge.
Work On Your Mobility. Yoga, Pilates, or even taking time to stretch more on your weaknesses will help you in your 3 peaks challenge quest. I have tight hamstrings and hip flexors, so I worked on those areas with a foam roller and lower body mobility exercises 20 minutes a day.
Packing List For The National Three Peaks Challenge
Here’s a bulletproof packing list for the National Three Peaks Challenge:
Clothing:
- Waterproof Jacket and Trousers (essential for unpredictable UK weather)
- Base Layers (moisture-wicking tops and leggings to keep you dry and warm)
- Fleece or Insulating Layer (provides warmth during colder conditions)
- Hiking Boots (sturdy, waterproof boots with good ankle support. Trail running shoes with ankle support are ideal and that’s what I used)
- Thick Hiking Socks (prevents blisters and keeps feet warm)
- Gloves and Hat (for warmth, especially at higher altitudes)
- Sun Hat or BUFF Headwear and Sunglasses (protection against sun exposure during the day)
Gear:
- Backpack (20-30 litres) (enough to carry essentials without being too heavy)
- Headlamp with Spare Batteries (for navigating in the dark, especially on early morning or late-night hikes)
- Hiking Poles (help with balance and reduce strain on knees during descents)
- Water Bottles or Hydration Bladder (at least 2 litres to stay hydrated)
- Whistle (for emergency signalling)
- First Aid Kit (including blister plasters, bandages, and any personal medication)
- Mobile Phone with Portable Charger (for communication and emergency use)
Food and Snacks:
- High-Energy Snacks (such as nuts, energy bars, and dried fruit for quick energy boosts. I took white macadamia Clif bars, a personal favourite of mine)
- Packed Lunches (lightweight, easy-to-eat meals for the trails)
- Electrolyte Tablets or Powder (to replenish salts lost through sweating)
Miscellaneous:
- Plastic Bags or Dry Bags (to keep your gear dry and for carrying out trash)
- Sunscreen and Lip Balm with SPF (protects skin from UV rays at higher altitudes)
- Squirrel’s Nut Butter (Does the same job as Vaseline to prevent chafing but without staining clothes, and it lasts longer.
- Wet Wipes (for hygiene during the trek)
- Cash and ID (for emergencies or local purchases)
- Painkillers and anti-inflammatories
- Flip-Flops (Your feet will swell up. Having flip-flops on the bus will rest your feet and allow them to breathe and recover in between rides)
Optional:
- Camera or GoPro (to capture the stunning views and memories)
- Extra Layers (in case of changing weather or if you get wet)
UK National 3 Peaks in 24 Hours Challenge: My Experience
I completed the UK National 3 Peaks in 24 hours with only 19 minutes to spare! It wasn’t an easy ride, and with it being a large group, there were always more chances of things going wrong.
Here’s how it went from start to finish in Scotland…
Ben Nevis
With our belly full of a bowl of good old Scottish porridge and berries, the lads and I met the tour in the car park where we had been dropped off the night before.
The day before the challenge is intense. The mountain guide rushes you into a large Morrisons supermarket en route to your hotel to raid the salad bar.
I kept it simple with pasta/rice dishes x 3, and as much as I love a kick of spice – I opted to keep it bland so that I wouldn’t have any embarrassing accidents or at least gastrointestinal distress.
Here we were at the start of the climb.
I was worried before we even set off because my little brother, Adam, had a huge jacket on, way too thick to start a mountain like Ben Nevis, and our guide warned him that he’d be in trouble.
As we started, I aimed to keep up with the fast group from the get-go, but I met Nevis with a rude awakening—it was bloody steep, and I was out of breath fast.
If you do this challenge, don’t worry. The start is one of the hardest parts of the mountain, and the initial hour or so is one of the most challenging. After an hour, I kept my head down and looked back at my little brother, and I knew his body language all too well; he was dejected and demoralised.
With the heavy coat, he had fallen back far behind the crowd, his head down. I empathised because the same thing happened to me the second time I failed Aconcagua.
It wasn’t the reason I failed, but there was one integral part of summit day when I got my clothing wrong, and I was (believe it or not) roasting hot on a mountain that was -31°C and up to 80+kmph headwind.
Seeing others go ahead of you is soul-destroying, as you can’t afford to slow down anymore.
One of the guides helped him out after I dropped back for a bit, and I planned an inspirational talk on the level of Al Pacino in Any Given Sunday for my little brother on the first break, which I was more than happy to have. I tried, but I could see he was stuck in his head. However, he was in good hands with the guide, who kindly gave Adam a lighter jacket to borrow.
The road to the top was a tight squeeze with busy traffic coming down and loose rocks, with that infamous Scottish gust to test our balance. The fast group had one more push after the break. I kept running back to check on my brother, who told me to go on and that he’d try his best.
An hour or so later, Shaun and I were at the top of Ben Nevis, absolutely whistling with wind and rain but happy to have made it.
We got back on the bus, and my euphoria was instantly replaced with guilt. As the older, more experienced brother, I should have done a serious kit check with the lads days before, which would have been more comprehensive than the one that I did, and that was rough.
I forced my first pasta dish down and prayed to the bladder Gods I wouldn’t need a wee until England.
Scafell Pike
It turned out that we got back to the coach from Scotland a little slower than intended… and we were stuck behind a frigging tractor for what seemed an eternity at one point on the way to England.
At 7:30 p.m., we were ready to go again, this time in our home nation of England. My body luckily seemed to have hoovered up the pasta dish that I was worried was a little overkill. I guess I needed it!
Again, we had to put our backs into it to get started, and halfway to the top, one of the lads from our large group was struggling.
Our guide Chris told us, in his typically not-so-subtle working-class Scouse way, that if we didn’t get up soon, we would be f***ed for Wales and the challenge.
Rain was hammering it down, and people were slipping all over. We were another man down when my mate from my crew fell badly on his knee.
I was worried because he is a carpet fitter with a history of knee issues. Luckily, he also has a high pain threshold and a “just get on with it” attitude, and he carried on like a trooper.
With two of the group struggling with injury and exhaustion, it was getting worrisome on the mountain, doing the maths in my head, and we weren’t covering ground in an ideal amount of time.
Shaun clambered on for the last push, and as I climbed onto the highest point at the summit, I looked back in absolute delight when I saw that my little brother had emerged from the fog.
That’s all three of us up Scafell Pike in England—beautiful! The only negative is that we didn’t have a photo for the moment due to it being so dark.
Still, the moment remains etched into my memory.
Coming down the mountain on the dark, wet, and slippy stones was stressful. I was gunning it down, wanting to get back to the bus as fast as possible, with the potential of failure looming over me like the dark clouds that rumbled above us.
Mount Snowdon
“We’ve fucked it. There’s barely any time now, lad; I tell you what, you all better fucking sprint up that bastard if you want even half of a chance of making this in time.”
Chris, the guide, was having a rough day. His speech was definitely nowhere close to my earlier reference to the Al Pacino scene.
I did tell you that he isn’t for everyone; I’m going to be open and honest and say I really like this.
Then again, I am a weirdo. But I’m a weirdo who wants to succeed, and Chris also wants you to succeed. I can’t imagine how stressful it is to do this job often with so many people.
As we got off the coach, I heard Chris moaning about some of our lot faffing about. Chris is anti-faffing, which is a good thing as that means you are raring to go with your kit and focus fully on getting up and down each mountain.
I stopped focusing on time so much and stayed hot on the heels of the guide in the fast group, as I did not want to go home empty-handed.
Again, we were in the dark, and it was slippy. I had a bit of a nasty cough before we started in Scotland, which seemed to have gotten worse as soon as I reached Welsh soil.
My main focus was on keeping one foot in front of the other. Shaun fell again and twisted his bad knee. He slowed down a great deal and had to call it a day on the last break. It was heartbreaking.
The remainder of us pushed on and made it to the top of Snowdon, the tallest peak in Wales, home of greats such as Shirley Bassey, Tom Jones, Gary Speed and not-so-greats like that despicable weasel Manchester United winger who shagged his brother’s wife and beat some women up.
But it wasn’t over yet. We had to make it back down before 8:30 a.m., and we had about two hours to do so.
Snowdon is the easiest of the lot, but we had been going for a while, so don’t confuse easiest with easy.
The last stretch out of the park is long and flat. I ran back with a lad named David from London, who was a bit of a beast who consistently ran sub-18 5k runs at his local Parkrun.
We finished at the gate with only 19 minutes to spare, and that cuppa may have been the best cuppa of my life!
Final Thoughts and FAQs: Conquering the 3 Peaks
It was a bittersweet experience for me to complete the national 3 Peaks in 24 hours.
Of course, I am delighted to have completed it, and the medal is sitting pretty in my office alongside other happy memories of similar adventures.
My brother and one of my best friends from childhood did not quite make it on the challenge, which meant that I couldn’t truly celebrate it at the time (internally or externally), and I genuinely felt bad for the lads.
It was their first time doing something like this, so this final part is to hammer home the necessity of preparing correctly for the 3 Peaks challenge and to answer a few questions in my Instagram stories.
Safety Tips For The 3 Peaks Challenge
- There isn’t much you can do about the weather, but you can ensure you are careful and mindful with each step. Stay nourished and hydrated, even if you aren’t hungry on your breaks – eat a little something. The sweet spot is not being too full while having a constant energy supply via carbs from food. Let other hikers know if you are overtaking them when on a tight bend.
What to Eat and Drink During the Challenge
- The day before, we picked up three salad boxes in Morrisons: one for replenishing after Ben Nevis, one for before Scafell Pike, and one for replenishing after that while providing sufficient energy for Snowdon. Keep your meals high in fast-acting carbs (bread, rice, pasta, fruit) and bland (avoid spice), and don’t be afraid of salt! I also got through 10 Clif Bars.
For Those With Toilet Troubles
- I have such an overactive bladder, and the several hours on the bus at a time was a big worry for me, but I got through ok and made sure that I drained the lizard on every break and, of course, before I got on the bus. My mate, Shaun, had a close call – he was smashing litres of water back. Hydration is good, but you can overdo it, and if you are in the pathetic bladder club like me, then remember, if your urine is clear when you go, then you don’t need to take on too much water at once.
Common Mistakes to Avoid
- Not fully appreciating the physical challenge of climbing three of the UK’s highest peaks within 24 hours and undertraining for it is the biggest mistake to avoid. I never go into anything feeling cocky; it’s always best to work out like a madman/woman and train like you’re going to war than to half-arse it. Another suggestion that most people aren’t aware of when doing a challenge like this is to try on all your clothes way before the big day; it can be an added nuisance if clothes fit wrong or are too cold/hot for the specific environment.
Mental Preparation: Staying Motivated Throughout the Challenge
- Focus on getting up and down one peak at a time, try and combat your inner bitch with positive self-talk messages to yourself in your mind and focus on each step landing correctly. When struggling, set achievable goals, such as reaching the next marker on the mountain, to feel a sense of progress and momentum when times are tough.
There we have it. I squeezed into the national three-peaks in 24-hour Hall of Fame with 19 minutes to spare. It was bloody tight, and there were many occasions when I doubted that we could make it.
Good luck with your own three peaks challenge!
