7-Day South Downs Way Route Itinerary — Hiker Pace

Start at Winchester Cathedral and head out across the Hampshire chalk downs. Pass the natural amphitheatre of Cheesefoot Head and descend through rolling farmland into the quiet Meon Valley at Exton.

Take in Old Winchester Hill's Iron Age fort and wildflower meadows, then push on to Butser Hill — the roof of the South Downs Way at 240 m. Drop through Queen Elizabeth Country Park to Buriton.

Cross into West Sussex past South Harting and the Bronze Age Devil's Jumps. Thread through the village of Cocking and climb back onto the ridge for a breezy finish at Graffham Down.

Descend to the River Arun and the pretty village of Amberley. Cross the valley floor and climb through ancient woodland to Chantry Hill, with red kites circling above.

Pass Chanctonbury Ring's atmospheric hill fort, cross the River Adur, and climb Truleigh Hill. Continue to Devil's Dyke with its dramatic dry valley and far-reaching views towards Brighton.

A longer day. Cross above Pyecombe, summit Ditchling Beacon, and walk the exposed ridge above Lewes. Cross the Greenwich Meridian and descend to the converted farmhouse hostel at Southease.

The biggest day and the best. Follow the Cuckmere to Alfriston, climb through Friston Forest, then tackle the Seven Sisters cliffs one by one. Pass Belle Tout lighthouse and Beachy Head before the final descent into Eastbourne.