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Why This, and Why Now?
However...
Organisation Support by LAB26
This is NOT part of my teaching at IAB — it’s simply a personal invitation.
Too often, as artists, we spend long hours in studios and in front of computers and very little time walking in nature.
There’s something ancient, powerful, and deeply human about traversing long distances.
Something that stays with you. And that's the invitation.
Current Year 2 Contemporary Dance students would be more than happy to help plan and organise the El Camino de Santiago hike!
Coordinating through them would not only make it easier for all of you but also ensure the trip is as cost-efficient as possible.
This would also be a great way to support their Lab26 project.
👉 Visit Lab26 on Instagram
IT IS GOING TO BE GREAT...
IT IS NOT GOING TO BE EASY...
3-week Camino de Santiago
training plan
Designed specifically for IAB dancers (highly conditioned but not used to long-distance walking), with a focus on:
🗓 Week 3 – Progression & Focused Load
• Injury prevention (feet, knees, hips)
• Adaptation to walking with light load
• Mobility, strength and endurance
• Mind-body awareness inspired by Fullness
• Minimal equipment: bodyweight + resistance bands
⸻
🗓 Week 1 – Foundation & Activation
Objective: wake up walking muscles, activate glutes and ankles, build awareness
Monday (Mobility & Activation)
• 10’ dynamic ankle & hip mobility
• 3x12 glute bridges + 3x10 standing hip abductions (band)
• 10’ mindful walk: slow pace, barefoot if possible (grass/indoor)
Tuesday (Endurance Walk)
• 40–45 min continuous walk, natural pace
• Carry 1–2kg in a small backpack
• Focus: rolling through the feet, upright posture
• Optional: 5’ foot massage after
Wednesday (Strength & Stability)
• 3 rounds:
• 10 walking lunges (bodyweight)
• 30” single-leg balance + eyes closed (each leg)
• 12 band rows (tie band to a door or tree)
• 5’ Fullness body scan or soft focus meditation
Thursday (Rest or Gentle Mobility)
• 15–20’ gentle yoga or dancer-style mobility
• Optional: write 2 sentences in a Camino journal about how your body feels this week
Friday (Technique + Endurance)
• 45–60 min walk on mixed terrain (pavement + path if possible)
• Carry 2–3kg
• Optional: walk with music or in silence
• Finish with 5’ calf and foot stretching
Saturday (Short Strength & Focus)
• 20 min circuit:
• 15 squats
• 10 step-ups (stairs or a sturdy box)
• 20” plank
• Repeat x3
• 3’ breathing pause (inhale 4s / exhale 6s)
Sunday (Reflection Walk)
• 30 min silent walk alone
• No phone, no distractions
• End with 5’ journaling: “What did I notice in my body today?”
⸻
🗓 Week 2 – Load & Awareness
Objective: begin adapting to moderate volume, engage the mind
Monday (Mobility + Glutes)
• 5’ ankle circles, hip openers, spinal rolls
• 2 rounds:
• 15 crab walks with band
• 10 single-leg glute bridges
• 15’ walk focusing on silence + rhythm
Tuesday (Hike Simulation)
• 60–75 min walk
• Include uphill/downhill sections if possible
• Backpack 3–4kg
• Stretch: calves + hip flexors + plantar fascia
Wednesday (Strength + Fullness Breathwork)
• 3 rounds:
• 10 Bulgarian split squats (each leg, bodyweight or loaded)
• 30” single-leg balance while doing slow nasal breathing
• 15 banded rows
• End with: 2 min box breathing (4-4-4-4)
Thursday (Rest or Recovery Mobility)
• 10–15 min foam roll or tennis ball release for:
• Arch of foot, calves, glutes
• 10’ stretching with music
• Optional: Fullness “Winter Killer” task (1 song of absolute focus)
Friday (Challenge Walk)
• 6–8 km walk (try a trail or hill route)
• Add mini mindfulness challenges (e.g., 5 mins eyes soft focus, 5 mins rhythm only, etc.)
• Cool down with 5’ walking barefoot
Saturday (Strength Express + Coordination)
• 15–20’ functional circuit:
• 10 tempo squats (3 seconds down)
• 20 mountain climbers
• 10 standing rotations with band
• Repeat x3
• Finish: 2 min standing still, eyes open, observing breath + sounds
Sunday (Check-in Walk + Reflection)
• 45 min walk – focus on posture and breathing
• Write down:
• 1 thing that feels stronger
• 1 thing that still needs care
• 1 thing you’re grateful for this week
🗓 Week 3 – Progression & Focused Load
Dates: 8–14 July 2025
Objective: build stamina and mental focus, increase walking distance with intention, reinforce stability and control.
⸻
Monday (Strength & Glutes Activation)
• 3 rounds:
• 12 single-leg glute bridges
• 15 lateral band walks
• 30” wall sit + slow nasal breathing
• Finish with: 3’ walk in silence, eyes soft, attention on breath + feet
⸻
Tuesday (Endurance Walk + Backpack Load)
• 75–90 min continuous walk
• Add 4–5 kg in backpack (simulate gear weight)
• Include a 10-minute uphill or stairs section
• Cool down: calf + plantar fascia stretches (2–3 min each)
⸻
Wednesday (Mobility & Fullness Breathwork)
• 15 min mobility flow (hips, ankles, spine, shoulders)
• 3 rounds of:
• 5 slow deep breaths (4s inhale / 6s exhale)
• 10” full-body scan while seated or standing
• Optional: barefoot walk for 5 min indoors/outdoors
⸻
Thursday (Recovery Day or Optional Walk)
• Rest, or:
• 30’ walk at very relaxed pace, no backpack
• Focus: observe rhythm, temperature, textures
• Optional journaling prompt:
“What is becoming easier in my walk?”
⸻
Friday (Challenge Walk – Mental & Physical)
• 90 min walk with:
• 3 different surface types (road, path, grass if possible)
• At least one 10 min silent section
• Practice: 5 min “soft gaze”, 5 min “body scan while walking”
• Cool down: pigeon stretch, foot massage (tennis ball)
⸻
Saturday (Strength & Dynamic Core)
• 3 rounds:
• 15 bodyweight squats with arm reach
• 10 step-ups (each leg, use stairs or box)
• 30” side plank (each side)
• 10 banded pull-aparts or rows
• Finish with: 2 min box breathing (4–4–4–4)
⸻
Sunday (Reflection Walk + Self-Awareness)
• 60 min walk in a familiar place
• Practice: choose one “anchor” — breath, foot contact, or sound — and stay with it
• After walking, write:
1. One moment you felt present
2. One thing that challenged you
3. One reason you’re doing the Camino
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