Ultra-trail · Advanced
80 km ultra-trail plan: 20 weeks of training
A 20-week plan for a 80 km ultra-trail with 4,000 m of elevation gain. Level: advanced, 5 sessions a week.
- Duration
- 20 weeks
- Sessions / week
- 5
- Peak volume
- 109 km
- Longest run
- 44 km
- Goal
- Finish
An ultra-trail takes months of preparation. These plans build gradually to a high weekly volume, with long runs that get your body used to efforts lasting several hours, then a three-week taper.
Beyond your legs, an ultra comes down to fuelling, gear and pacing: test everything on long runs, never on race day.
Weekly volume
Plan phases
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Peak phase: volume and intensity at their highest. Look after your sleep and nutrition — this is where months of training come together.
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
The plan week by week
Week 1Base71 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run80 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 80 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run80 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 80 min.
Easy run80 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 80 min.
Long run20 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 20.0 km.
Week 2Base76 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run85 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 85 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run85 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 85 min.
Easy run85 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 85 min.
Long run22 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 22.0 km.
Week 3Base84 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run95 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 95 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run95 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 95 min.
Easy run95 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 95 min.
Long run24.2 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 24.2 km.
Week 4BaseRecovery64 km
Recovery week (volume –25%): locking in the adaptations. Don't compensate by running faster — recovery is training in its own right.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run70 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 70 min.
Long run18.2 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 18.2 km.
Week 5Base91 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run105 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 105 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run105 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 105 min.
Easy run105 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 105 min.
Long run26.7 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 26.7 km.
Week 6Base100 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run115 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 115 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run115 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 115 min.
Easy run115 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 115 min.
Long run29.3 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 29.3 km.
Week 7Base105 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Long run32.3 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 32.3 km.
Week 8BaseRecovery84 km
Recovery week (volume –25%): locking in the adaptations. Don't compensate by running faster — recovery is training in its own right.
Easy run95 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 95 min.
Easy run95 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 95 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run95 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 95 min.
Long run24.2 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 24.2 km.
Week 9Base108 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Long run35.5 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 35.5 km.
Week 10Base109 km
Base phase: aerobic foundations. Respect your HR zones and the progression — consistency beats intensity.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog at whatever pace feels natural. Fully relaxed muscles, no performance pressure — if you feel very tired, walk instead. Target duration: 45 min.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running at a conversational pace — you should be able to speak in full sentences without getting out of breath. The backbone of the base phase: resist the urge to go faster. Target duration: 120 min.
Long run36.4 km · Zone 2
Long run (zone 2). The fundamental workout for building your aerobic base. Keep a conversational effort throughout — if you can no longer talk, slow down. Drink regularly every 20–25 min. Target distance: 36.4 km.
Week 11Build102 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run120 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 120 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog. An essential role between quality workouts: clearing metabolic waste and preparing for the next load. Target duration: 45 min.
Easy run120 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 120 min.
Long run39 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 39.0 km.
Week 12BuildRecovery94 km
Recovery week (volume –25%): locking in the adaptations. Don't compensate by running faster — recovery is training in its own right.
Easy run105 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 105 min.
Easy run105 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 105 min.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog. An essential role between quality workouts: clearing metabolic waste and preparing for the next load. Target duration: 45 min.
Easy run105 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 105 min.
Long run29.3 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 29.3 km.
Week 13Build102 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run120 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 120 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog. An essential role between quality workouts: clearing metabolic waste and preparing for the next load. Target duration: 45 min.
Easy run120 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 120 min.
Long run39 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 39.0 km.
Week 14Build102 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run120 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 120 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog. An essential role between quality workouts: clearing metabolic waste and preparing for the next load. Target duration: 45 min.
Easy run120 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 120 min.
Long run39 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 39.0 km.
Week 15Build102 km
Build phase: quality workouts come in. The 48 h of recovery after each hard workout are non-negotiable.
Easy run120 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 120 min.
Tempo / threshold60 min · Zone 4
Lactate threshold (zone 3–4). Sustained effort, slightly uncomfortable but under control. Suggested structure: 1 × 25 min or 2 × 15 min (3 min recovery). This is the workout that pushes your lactate threshold up. Target duration: 60 min. Target HR zone: 4.
Recovery45 min · Zone 1
Active recovery (zone 1). Very easy jog. An essential role between quality workouts: clearing metabolic waste and preparing for the next load. Target duration: 45 min.
Easy run120 min · Zone 2
Base endurance (zone 2). A supporting run between quality workouts. Keep a strictly conversational pace to aid recovery and save your energy for the hard sessions. Target duration: 120 min.
Long run39 km · Zone 2
Progressive long run (zone 2, last km in zone 3). Start easy and run the final 20–30% slightly faster (zone 3). Goal: simulate late-race fatigue and practise your race rhythm. Target distance: 39.0 km.
Week 16Peak97 km
Peak phase: volume and intensity at their highest. Look after your sleep and nutrition — this is where months of training come together.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running between intense workouts. Focus on recovery and stride quality — save energy for the key sessions. Target duration: 120 min.
Intervals60 min · Zone 5
VO₂max intervals — sharpening (zone 4–5). Race-specific speed work. Structure: 8 × 3 min or 5 × 5 min, 90 s recovery. The last speed block before the taper — aim for quality on every rep. Target duration: 60 min. Target HR zone: 5.
Recovery45 min · Zone 1
Active recovery (zone 1). A short, very easy jog. In the peak phase, quality recovery matters as much as quality workouts — don't try to do more. Target duration: 45 min.
Tempo / threshold65 min · Zone 4
Lactate threshold — maximum intensity (zone 4). Effort close to race pace, hard but manageable. Structure: 2 × 20 min or 1 × 35 min. Focus on even pacing: the tempo should stay steady to the end. Target duration: 65 min.
Long run44 km · Zone 3
Long run with race-pace blocks (zone 2–3). Include 2–3 blocks of 5–8 km at target race pace in the middle of the run. Rehearse race conditions: fuelling, kit, effort management. Target distance: 44.0 km. Target HR zone: 3. For trail or ultra: prioritise time on feet over pure mileage — include some elevation gain if possible.
Week 17Peak97 km
Peak phase: volume and intensity at their highest. Look after your sleep and nutrition — this is where months of training come together.
Easy run120 min · Zone 2
Base endurance (zone 2). Easy running between intense workouts. Focus on recovery and stride quality — save energy for the key sessions. Target duration: 120 min.
Intervals60 min · Zone 5
VO₂max intervals — sharpening (zone 4–5). Race-specific speed work. Structure: 8 × 3 min or 5 × 5 min, 90 s recovery. The last speed block before the taper — aim for quality on every rep. Target duration: 60 min. Target HR zone: 5.
Recovery45 min · Zone 1
Active recovery (zone 1). A short, very easy jog. In the peak phase, quality recovery matters as much as quality workouts — don't try to do more. Target duration: 45 min.
Tempo / threshold65 min · Zone 4
Lactate threshold — maximum intensity (zone 4). Effort close to race pace, hard but manageable. Structure: 2 × 20 min or 1 × 35 min. Focus on even pacing: the tempo should stay steady to the end. Target duration: 65 min.
Long run44 km · Zone 3
Long run with race-pace blocks (zone 2–3). Include 2–3 blocks of 5–8 km at target race pace in the middle of the run. Rehearse race conditions: fuelling, kit, effort management. Target distance: 44.0 km. Target HR zone: 3. For trail or ultra: prioritise time on feet over pure mileage — include some elevation gain if possible.
Week 18Taper56 km
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
Easy run50 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 50 min. Target HR zone: 2.
Easy run50 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 50 min. Target HR zone: 2.
Recovery30 min · Zone 1
Active recovery (zone 1). Light jog to keep the blood flowing. Don't push: the taper is there so you arrive fresh on the start line. Target duration: 30 min.
Easy run50 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 50 min. Target HR zone: 2.
Long run23.4 km · Zone 2
Shorter long run (zone 2). Reduced distance compared with the peak. Easy pace — the goal is to keep your legs used to long efforts without building fatigue. Ideal for testing your final race kit. Target distance: 23.4 km.
Week 19Taper53 km
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
Easy run50 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 50 min. Target HR zone: 2.
Easy run50 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 50 min. Target HR zone: 2.
Recovery30 min · Zone 1
Active recovery (zone 1). Light jog to keep the blood flowing. Don't push: the taper is there so you arrive fresh on the start line. Target duration: 30 min.
Easy run50 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 50 min. Target HR zone: 2.
Long run20.8 km · Zone 2
Shorter long run (zone 2). Reduced distance compared with the peak. Easy pace — the goal is to keep your legs used to long efforts without building fatigue. Ideal for testing your final race kit. Target distance: 20.8 km.
Week 20Taper97 km
Taper: volume gradually drops so you arrive fresh on race day. Resist the urge to do more — fatigue fades, form rises.
Easy run25 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 25 min. Target HR zone: 2.
Easy run25 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 25 min. Target HR zone: 2.
Recovery20 min · Zone 1
Active recovery (zone 1). Light jog to keep the blood flowing. Don't push: the taper is there so you arrive fresh on the start line. Target duration: 20 min.
Easy run25 min · Zone 2
Light run (zone 1–2). A very easy pace to keep the legs ticking over without adding fatigue. A good chance to work on form and relaxation. Target duration: 25 min. Target HR zone: 2.
Race80 km · Zone 3
Race day — Ultra-trail 80.0 km. All your training leads to this moment. Start at your target pace, stay patient in the first kilometres and trust your training. Target HR zone: 3. Enjoy every moment.
Plan generated by the Paceo algorithmic engine. This plan is a planning aid and is not a substitute for advice from a health professional or a qualified coach. If you have persistent pain, see a doctor before resuming training.
This plan is a starting point.
On Paceo, it fits your real race date, your VO2max pace and the workouts imported from your Garmin, Coros, Suunto or Strava, then adjusts every week with Kairn, your AI coach.
Tailor this planFrequently asked questions
How long does it take to prepare for an ultra-trail?
5 to 6 months of specific preparation, after at least one or two seasons of trail running. Your body needs time to absorb the volume without injury.
Do I need to run the ultra distance in training?
No. Long runs top out around 4 to 6 hours, sometimes back to back over two days. On race day, pacing and fuelling make the difference.
How should I fuel during an ultra?
Aim for 60 to 90 g of carbohydrates per hour, alternating sweet and savoury, and drink regularly. Test your strategy during long runs.