The Plan That Got Me to Say Yes to walking 800km (500miles)
Every Bold Thing Needs a Plan (Here's Mine)
When I committed to walking 800 km (500miles) to Santiago in May 2026, I knew I needed a training plan that wouldn't overwhelm my already full life. Not some athlete's regime. Just something sustainable that would actually get me ready.
But here's what I've learned: this isn't just about the Camino. It's about proving to myself that I can still do hard things even through perimenopause. That I can prioritize myself even with a young family. That this season of life is the beginning of something, not the end.
Whether your bold thing is a long-distance walk, a career pivot, learning to paint, going back to study, or finally taking that trip solo - you need a framework that supports the doing, not just the dreaming.
Why Training (for Anything) Feels Different Now
Most plans are written for people who don't have our lives. They assume unlimited time, endless energy, and bodies that bounce back like they did at 25. They don't account for the guilt that creeps in when you take time for yourself. Or the voice that whispers "who do you think you are?"
This plan is different. It's designed for midlife women who are juggling work, family, maybe some brain fog, definitely some hormonal chaos, and still want to do something bold.
Use it for physical training if that's your bold thing. Or adapt it as a framework for any goal that matters to you.
The 12-Week Block (Then Repeat and Adapt)
Think of this as your foundation. You'll do it, assess, adjust, and do it again. Progress isn't linear in perimenopause, and that's okay. Progress isn't linear in learning new things, building businesses, or changing your life either.
Your Weekly Layout
Three Walks (or Three "Show Up" Sessions)
For physical goals:
- Two short brisk walks (30–60 minutes) during the week. These are your "I'm fitting this in between life" walks. Morning before work. Lunch break. After dinner.
- One long walk on the weekend. Start at 6–8 km and add roughly 10% weekly when you feel strong.
For other bold things, this translates to:
- Two short practice sessions during the week. Thirty minutes on your language app. An hour writing. A quick studio session. Whatever moves you toward your goal in bite-sized pieces.
- One longer immersion on the weekend. The deep work. The thing that requires space and uninterrupted time. Protect it like it matters - because it does.
Two Strength Sessions (or Two "Build Your Foundation" Sessions) (30–40 minutes)
For physical training: full body work with extra love for legs, glutes, and core. These are non-negotiable. Your muscles are the scaffolding that will carry you through those long kilometers. I complete strength training at home for free using YouTube as my leverage. I invested in sets of dumbbells so there is no need for me to pay for gym memberships.
For other goals: this is your skill-building time. The online course. The technique practice. The research. The unglamorous foundational work that makes the big thing possible. It's not the fun part, but it's essential.
One or two Mobility/Recovery Session (or One "Integration" Session) (20–30 minutes)
For the body: foam rolling, gentle yoga, targeted stretches. Where you undo the tightness and prevent injury. I also leverage the power of YouTube for free yoga and stretch classes. Use it to your advantage! A simple search in the search bar will bring up thousands of different classes.
For other pursuits: this is reflection time. Journaling about what you're learning. Reviewing your progress. Processing the fear, the excitement, the "am I really doing this?" feelings. It's not optional. It's essential.
Daily Mindset Practice (3–5 minutes)
Intention setting, breath work, or gratitude. Because any bold thing isn't just a physical or practical journey. It's emotional. It's identity-shifting. It's choosing yourself in a world that taught you to choose everyone else first.
This is where you remind yourself: I'm allowed to want this. I'm allowed to take up space. I'm allowed to be a beginner. I'm allowed to prioritize myself.
If you have a habit of picking up your phone first thing in the morning, put on a 5 minute guided meditation. Spotify and YouTube have amazing meditations available to you - all for free!
The Golden Rules of Progress
Increase only ONE variable at a time. Distance OR pace OR weight. Complexity OR frequency OR intensity. Not all three. Not two. One. This is how you avoid burnout and overwhelm.
Follow the 3:1 rule. Three weeks of progressive challenge, then one easier week for recovery. Your body needs time to adapt. So does your brain. So does your nervous system when you're doing something that scares you a little.
Monthly reality check. Once a month, assess honestly. For physical training: do a walk with your pack. For other goals: do a mock presentation, share your work with one trusted person, test your thing in the real world. This is your dress rehearsal. It shows you what's working and what needs adjustment.
What This Actually Looks Like
Sample Week 1 (Physical Training):
- Monday: 40-minute brisk walk (pamphlet delivery)
- Tuesday: Strength session (free at home YouTube weight lifting)
- Wednesday: Rest or gentle movement (free yoga or stretching YouTube class)
- Thursday: 45-minute brisk walk (pamphlet delivery)
- Friday: Mobility session + mindset practice (free at home YouTube weight lifting)
- Saturday: Strength session (or rest) (free at home YouTube weight lifting)
- Sunday: 7 km long walk (pamphlet delivery or with a friend)
Sample Week 1 (Starting a Creative Project):
- Monday: 30 minutes sketching/writing/practicing
- Tuesday: 40-minute online course or skill-building
- Wednesday: Rest day (guilt-free)
- Thursday: 45 minutes on your project
- Friday: 20-minute journaling + mindset practice
- Saturday: Skill-building session
- Sunday: 2-hour deep work on your project
Sample Week 6: Notice the progression is modest. Realistic. Sustainable. You're not doubling everything. You're adding 10% here, a bit more complexity there, testing yourself gently.
The Reality Check
Some weeks you'll nail it. Some weeks you'll do three of the six sessions and that will be a win. Some weeks your body - or life - will tell you to back off, and you'll listen. )I recently came down with the flu which took me out for 2 weeks which forced me to rest and drinking lots of fluids.)
Some weeks you'll feel like a fraud. Like everyone else is further ahead. Like you're too old, too late, too much of a beginner.
And then you'll show up anyway. Because that's what doing bold things looks like in real life.
This plan works because it's flexible enough to accommodate our real lives while structured enough to actually prepare us for something big. I'm using this exact approach to prepare for my 800 km journey. It's not perfect, but I know I can actually do it.
Your bold thing - whether it's physical, creative, professional, or personal - deserves a plan you can follow. Not one that makes you feel like you're failing before you've even started.
Permission Slips You Might Need
You're allowed to start slowly. You're allowed to adjust the plan. You're allowed to want something just for yourself. You're allowed to be visible while still learning. You're allowed to take up space. You're allowed to change your mind about what "bold" means to you.
The Camino will wait for me in May 2026. Your bold thing is waiting too.
What's your bold thing? And what's one part of this plan you could start this week? Not all of it. Just one piece.
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What resonated with you? I'd love to hear about your own perimenopause journey or the 'Camino' you're working toward. This is a supportive space for women navigating this beautiful, challenging phase of life. 💙