The National Three Peaks is the most popular mountain challenge in the UK. With a success rate of less than 40% it is also one of the most difficult.
To do the National Three Peaks you will need to plan and prepare thoroughly beforehand. On the day itself a good level of fitness is essential to maintain the necessary pace to complete all three mountains in under 24 hours.
What is the National Three Peaks Challenge?
The National Three Peaks Challenge involves climbing the tallest mountains in England, Scotland and Wales within a set timeframe. The highest peaks are:
Ben Nevis in Scotland - 1345m
Yr Wyddfa (Snowdon) in Wales - 1085m
Scafell Pike in England - 978m
Overview of the challenge
The most popular challenge is to climb all three mountains within 24 hours. Other timeframes include 3 and 5 days.
The clock starts when you begin your hike on the first mountain and ends when you finish your hike on the final mountain, and includes the driving in between each of the hills.
The challenge covers a total distance of 23 miles of hiking, a total ascent of 3,064m and around 1462 miles of driving.
How difficult is the Three peaks challenge in 24 hours?
With a success rate of less than 40% the 24 hours Challenge is really tough.
Most people attempting the challenge are fairly fit and have climbed at least one of the peaks before. A good level of physical fitness is essential.
How to do the 3 peaks challenge in 24 hours
Completing the National 3 Peaks in 24 hours requires careful planning before and coordination during the challenge.
Here is a comprehensive guide of what you need to do before and during the challenge;
Part 1: How to Plan & Prepare for the 3 Peaks Challenge (before)
Part 2: How to do the 3 Peaks Challenge (during)
Part 1: How to Plan & Prepare for the 3 Peaks Challenge
Much of the hard work is done in the planning stages. The saying “Those who fail to plan, plan to fail” certainly applies.
Teams that prepare and plan effectively start in a strong position and increase their chances of success. Below are the areas which need to be considered before the challenge:
1.1 Assessing your fitness level and experience
You will need to complete Yr Wyddfa (Snowdon) & Scafell Pike in 4 hours and Ben Nevis in 5 hours. This is an average speed, without breaks, of 3km per hour or 20 mins per kilometre - slower on the ascent and faster on the descent.
The best way to know if you are capable hiking at this pace on the three highest peaks is to climb a mountain.
1.2 Training
A good level of fitness is essential to complete the Three Peaks Challenge. High levels of cardiovascular fitness, endurance and leg strength are essential.
The best training for the challenge includes;
Cardiovascular fitness: Running, stairmaster and cycling are good training
Endurance: Hiking is the best way to build the stamina and hill fitness needed for the long day
Leg strength: Squats and lunges are a great way to build the leg strength needed to walk on the rugged terrain
Training should mainly focus on these areas and begin at least 3-4 months before the challenge.
Visit our blog How fit you need to be for the N3P for more information as well as a comprehensive training plan
1.3 Importance of mental preparation and mindset
Mental preparation and mindset play a crucial role in successfully completing the National Three Peaks Challenge. To mentally prepare for the challenge:
Build mental resilience: Hike in a variety of different weather conditions to know what's involved. When it gets tough you’ll need to dig deep and draw on your inner strength and motivation
Set realistic goals: Deal with the time pressure by breaking the challenge down into smaller, manageable goals. This can start with training goals in the preparation and during the challenge climbing the mountains or reaching certain checkpoints within certain times will help
Visualize success: Visualise different weather scenarios, getting on and off the bus quickly & efficiently and each stage of the challenge. Focus on how it will feel completing it
Prepare for the unexpected: Have an honest conversation with your team before the challenge starts. Discuss different potential scenarios and how you would deal with them. This will also improve communication. The most important conversation is whether your main goal is to complete all three peaks as a team (even if this means finishing in over 24 hours) or if the individuals who maintain 24 hour pace should be prioritised
Be flexible: Focus on aspects of the challenge you can control such as putting on waterproofs when it's raining or sharing the kit and equipment unevenly so the strongest walkers carry the heaviest loads
Enjoy the challenge: Of course it's going to be tough. But this is a day your are spending with your friends in some of the most dramatic and inspiring landscapes in the world. It is a day you will remember for the rest of your life. Enjoy every moment!
1.4 Equipment
Take the clothing and equipment needed for hiking in the mountains such as moisture-wicking layers and waterproofs. You will also need specific equipment such as a headtorch for nighttime ascents.
Check the weather forecast before you start, streamline your kit, pack appropriately and be prepared for changing conditions. You probably only need one first aid kit per team.
Ensure you have the right equipment and that it's in good condition. This will contribute significantly to the success and your enjoyment. Make sure to streamline and test all gear during your training hikes to avoid any surprises during the challenge.
1.5 Route planning
Familiarise yourself with the routes so you don't waste valuable time map reading or worse; getting lost. The fastest routes are:
Ben Nevis: The Pony Track is the only sensible option for a 24 hour challenge
Scafell Pike: The route from Wasdale Head is the shortest and offers breathtaking views of the Lake District
Mount Snowdon: The Llanberis Path is the most popular route for the National Three Peaks as the footpath has the fastest recorded time
1.6 Logistics
The majority of National Three Peaks start in Scotland and finish in Wales as this is more convenient for most people in the UK. In addition, you do the hardest peak first and the easiest peak last.
It is possible to organise accommodation and transport yourself or join an organised group run by a trekking company.
Accomodation
Sleep deprivation over the 24 hours is a real issue. A good night's sleep the night before ensures you hit the first mountain at 100%; both physically and mentally.
Fort William is close to Ben Nevis and has a range of accommodation options.
Llanberis is close to Yr Wyddfa (Snowdon) or there are plenty of good accomodation options nearby
Transport
The cheapest option is a friend or family member who isn't hiking to be the designated driver. Alternatively, it is possible to hire driver and minibus bus. Be aware that some minibuses are restricted to 65mph.
Ensure you know the car park for each footpath and check scheduled road closures especially when travelling at night as rerouting could waste a lot of time.
1.7 Timing
The 24 hour challenge involves around 13 hours of walking. You should allow the following times to complete each mountain:
Ben Nevis - 5 hours
Scafell Pike - 4 hours
Yr Wyddfa (Snowdon) - 4 hours
In addition to the walking there is 11 hours of driving:
Ben Nevis to Scafell Pike - 6 hours
Scafell Pike to Yr Wyddfa (Snowdon) - 5 hours
0 hours - Start Ben Nevis (5 hours)
5 hours - Finish Ben Nevis and start drive to Scafell Pike (6 hours)
11 hours - Arrive Scafell Pike and start climb (4 hours)
15 hours - Finish Scafell Pike and start drive to Snowdon (5 hours)
20 hours - Arrive Snowdon and start climb (4 hours)
24 hours - Finish challenge
Timing options
There are three main timing options for the Three Peaks Challenge.
Option 1 - Morning start
This involves starting the challenge in the morning and has the benefit of climbing Ben Nevis and Scafell Pike in the daylight with Snowdon climbed in the dark.
7am - Start Ben Nevis
12pm - Finish Ben Nevis and start drive to Scafell Pike (6 hours)
6pm - Arrive Scafell Pike and start climb
10pm - Finish Scafell Pike and start drive to Snowdon (5 hours)
3am - Arrive Snowdon and start climb
7am - Finish challenge
Option 2 - Daylight
This maximises time spent walking in the daylight especially in mid-summer.
5pm - Start Ben Nevis
10pm - Finish Ben Nevis and start drive to Scafell Pike (6 hours)
4am - Arrive Scafell Pike and start climb
8am - Finish Scafell Pike and start drive to Snowdon (5 hours)
1pm - Arrive Snowdon and start climb
5pm - Finish challenge
Option 3 - Avoid Traffic
This is the least popular option but reduces the chance of being stuck in traffic; a common pitfall of completing the challenge in 24 hours.
12pm - Start Ben Nevis
5pm - Finish Ben Nevis and start drive to Scafell Pike (6 hours)
11pm - Arrive Scafell Pike and start climb
3am - Finish Scafell Pike and start drive to Snowdon (5 hours)
8am - Arrive Snowdon and start climb
12pm - Finish challenge
Part 2: How to do the 3 Peaks Challenge
After putting all that effort into training and planning you have arrived at start line in a good position. On the actual day there are some key things you can do to maximise your chances of success:
2.1 - Pacing during the challenge
Maintaining a steady pace is the most important single factor in doing the Three Peaks Challenge in under 24 hours. You will likely walk uphill a little faster than downhill. You should aim to ascend and descend:
Ben Nevis in 5 hours or less
Scafell Pike in 4 hours or less
Yr Wyddfa (Snowdon) in 4 hours or less
To achieve this teams should:
Walk at an average pace of 3km per hour or 20 mins per kilometre. You will have to walk faster if you stop
Take very short and infrequent breaks
Minimise time spent at each summit
Minimise transition times between the vehicle and the footpath. A lot of time can be lost here.
2.2 - Don't fall behind
As soon as you notice an issue that is slowing things down; it needs to be dealt with immediately.
Don't fall into the trap of thinking you can make up for lost time later on. You will be slower, more tired and managing more aches and pains the deeper into the challenge you get. As soon as you start falling behind it compounds and you will fall more and more behind.
2.3 - Fueling during the challenge
The challenge burns between 4000-6000 additional calories so eating the right food at the right time is important for maintaining energy levels.
Whilst on the hill take snacks that are high in energy and easy to eat, such as nuts, dried fruit, and energy bars. Energy gels are useful for quickly increasing glycogen levels if you 'hit the wall'.
When travelling between the mountains eat more substantial meals that fill you up and are high in carbohydrates and protein, such as oats, pasta and rice.
2.4 Take the right amount of water
The amount of water you need will depend on several factors including weather conditions, your physical condition, and personal hydration needs. A general guideline would be to take between 1-3 litres per mountain but remember 1 litre of water = 1kg.
Tips to manage hydration
Pre-hydrate: Ensure you are well-hydrated before starting each climb
Use hydration packs or bladders: These allow easy access to water without wasting valuable time stopping to unpack and drink
Electrolytes: Consider adding electrolyte tablets or powders to your water to help maintain your body's salt balance
Optimise: Adjust the amount based on your personal needs and weather conditions. If you only drank 1 litre on the first mountain don't take 3 litres on the second mountain
2.5 Rest and recovery during the challenge
One of the benefits of the National Three Peaks is the recovery time of 5-6 hours between each mountain. Use this time to refuel, rehydrate and sleep if possible.
Final thoughts
Give yourself every opportunity to succeed by planning, preparing and training thoroughly.
The Three Peaks is a real challenge that requires physical and mental toughness
Think carefully about preparation before the event
Do plenty of training
Do a practice hike to see if you are quick enough and to test and optimise kit
Stay committed and focused, and you’ll be able to overcome any obstacles and challenges
Increase your chance of success with Walk Snowdonia
Contact us to organise a National Three Peaks Challenge for a small or large team.
If you are planning on doing the challenge yourself then investing in one of our inexpensive map reading courses could help prevent you getting lost and save you a lot of time.
FAQ's
Can a beginner do the National Three Peaks?
Absolutely! Novice hill walkers can do the Three Peaks but they will need a good level of fitness. It is recommended that novice hill walkers join an organised group.
What is the hardest part of the National Three Peaks?
Ben Nevis is generally regarded as the toughest mountain due to the size, altitude gain and length of the footpath. For this reason Ben Nevis is usually climbed first on fresh legs.
What is the main reason for failure on the National Three Peaks?
60% of people who attempt the three peaks in 24 hours are unsuccessful. The main reason for this is a lack of pace as a result of not being fit enough.
Other common reasons for not completing the challenge within 24 hours are injury, bad weather (especially wind), getting lost, slow transitions between transport and footpath and traffic issues.
How many steps is the National Three Peaks
Depending on the size of your stride and the routes you take, the National Three Peaks is around 100,000 steps.
What is the fastest time for the National Three Peaks?
In 1971 the legendary fell runner Joss Naylor set the current record at 11 hours and 56 minutes.
One of the main reasons this very impressive time was achieved is because Joss was driven between the mountains by rally driver Frank Davies in a specially prepared Ford Capri.
This rally-specification car had a 3 litre, V6 engine and a 100 litre fuel tank. This combined with the less congested motorways and lax road safety regulations helped the pair travel between the peaks in record time.
These days, completing the challenge in less than 20 hours is seriously impressive.
Can you do the National three peaks by public transport?
It is possible to do the National Three Peaks by public transport but not within the 24 hour timeframe. There are busses linking each train station to each mountain.
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