4-Day South Downs Way Route Itinerary — Trail Runner Pace
A long-weekend blitz for experienced endurance athletes
Four days of trail running across the South Downs Way, averaging 40 km per day with around 7 hours of moving time. This is a serious undertaking that demands endurance, good navigation and a light pack. The chalk ridge terrain is fast and runnable in dry conditions, making it one of the best multi-day trail running routes in southern England.
4
Days
162 km
101 mi
3,099m
Total Ascent
Total Walking Time
🏃 Want to customise this plan?
Use our free planner to adjust the pace, start date, and daily hours to create your own personalised itinerary. See an interactive map and downloadable GPX route files for every stage.
Day-by-Day Route Breakdown
Day 1: Winchester → Buriton
40.2 km / 25 mi · 716m↑ · 613m↓ ·Sprint out of Winchester and cover the entire Hampshire section. Cheesefoot Head, Old Winchester Hill and Butser Hill all pass beneath your feet before dropping to Buriton village.
Day 2: Buriton → Chantry Hill
43 km / 26.7 mi · 871m↑ · 827m↓ ·The longest day. Cross into West Sussex, run through Cocking and Graffham Down, descend to the Arun at Amberley and climb back up to Chantry Hill. The ridge sections are fast and open.
Day 3: Chantry Hill → Housedean Farm
38.8 km / 24.1 mi · 730m↑ · 858m↓ ·Fast-running terrain through Washington, Chanctonbury Ring, across the Adur, over Truleigh Hill and Devil's Dyke. Summit Ditchling Beacon and continue along the ridge to Housedean Farm.
Day 4: Housedean Farm → Eastbourne
39.7 km / 24.7 mi · 782m↑ · 777m↓ ·The final push. Cross the Greenwich Meridian, run through Alfriston, then tackle the Seven Sisters — the most demanding coastal running you'll find in England. Finish strong at Eastbourne via Beachy Head.
We hope you have found this information helpful. If you need any help with booking your adventure, including accommodation and bag transfer:
Visit Big Trail Adventures →
Other South Downs Way Route Itineraries
South Downs Way 8-Day Explorer Route Itinerary
Take your time and savour every viewpoint along England's chalk ridge
South Downs Way 7-Day Hiker Route Itinerary
The classic week-long route at a comfortable walking pace
South Downs Way 5-Day Fastpacker Route Itinerary
Covering more ground each day with a lighter pack and stronger legs
📍 Customised Plans
Create your own personalised South Downs Way itinerary with our free planner