Assuming you're giving yourself a few months to get into good shape then divide your time into 4 week blocks, keep a brief note of your training activity each time.
Week 1: start with a frequency and intensity you're comfortable with eg: 2x 5 mile walks and 2x 45 minute treadmill or similar sessions in gym.
Week 2 increase by about 10%, 2 x 5.5 mile walks and 2 x 50 minute gym sessions.
Week 3 increase by 10%, 2 x 6 mile walks and 2 x 55 minute gym sessions.
Week 4 is your active recovery week: do less than week 3 but a little more than week 1, maybe 3 x 4 mile walks and 2 x 45 minute gym sessions.
Week 5 matches week 2, week 6 matches week 3, week 7: 2 x 7 mile walks and 2 x 1 hour gym sessions, week 8 is your active recovery week so something like 3 x 5 mile walks and 2 x 50 minute gym sessions.
Week 9 matches week 3, week 10 matches week 7, week 11: 2 x 8 mile walks and 3 x 45 minute gym sessions and week 12 is active recovery so 3 x 6 mile walks and 2 x 55 minute gym sessions.
Continue with this progession of gradually increasing training loads but remember every 4 weeks to back off a bit and allow the cardiovascular/muscular systems to recover and adapt.
Carry on until your Camino approaches but it is very important in the last 7 to 10 days before you depart to substantially reduce training loads to allow maximum recovery and adaptation occur.
My walks are usually 5 to 7 hour mountain hikes
so I try to use my gym work to vary my training loads. Treadmill on a steep incline or elliptical trainer best in gym best but some weights within reason and as mentioned remember to develop good stretching routine for calves,
hamstrings, quadriceps and glutes.
PM me if you want further suggestions and buen camino
Seamus
http://supersullivan.wordpress.com/2013 ... -ramblers/