PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: Half Marathon
Elevation Gain: 800–1,700 m
Category: UTMB 20K (≈15–35 km)
Skill / Level: Beginner (Trail Focus)
Duration: 16 weeks
Workouts/week: 6-9
Weekly hours: 5–6
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for beginner to recreational trail runners preparing for mountain half marathons, including events in the UTMB 20K Category (≈15–35 km).
Ideal for athletes who train 4–6 hours per week and want to build endurance, climbing ability, and trail confidence with a structured, progressive approach.
The focus is on a steady and safe development—helping you reach the start line strong, healthy, and ready to finish with confidence.
📦 What You’ll Get
A 16-week progressive plan created by Arduua Coaches.
Running sessions are prescribed by time and heart rate zones to match your personal fitness level.
Includes strength, mobility, and stretch workouts with clear instructions and video guidance.
Each session has defined objectives and structured progression to help you train smarter, improve steadily, and avoid overtraining.
❤️ Training Methodology
Training intensity is guided by
time and heart rate, rather than distance or pace.
This method ensures optimal effort control and adaptability across varied terrain, altitude, and fatigue levels.
The first week includes a Running Threshold Test to help you determine your personal heart rate zones for TrainingPeaks.
📆 Plan Structure
Base (0w): Build aerobic endurance, mobility, and functional strength.
Specific (7w): Develop climbing power, thresholds, and trail running efficiency.
Pre-Comp (8w): Add race-specific sessions, long runs, and fueling practice.
Taper+Race (1w): Reduce load, sharpen form, and arrive confident and fresh.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 16-week beginner trail half marathon plan helps you prepare for the UTMB 20K Category or similar mountain races.
It provides a safe and structured path to develop endurance, strength, and trail technique—so you reach race day well-prepared, confident, and ready to perform at your best.
📣 More info:
arduua.com • Contact us:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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