Day 1: Winchester → Buriton
40.2 km / 25 mi · ↑716m · ↓613m · 7hSprint 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.
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
100.5 mi
3,099m
Total ascent
28h 15m
Walking time
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Day-by-Day Route Breakdown
Day 2: Buriton → Chantry Hill
43 km / 26.7 mi · ↑871m · ↓827m · 7h 30mThe 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 · 6h 45mFast-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 · 7hThe 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.