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: Intermediate (Trail Focus)
Duration: 24 weeks
Workouts/week: 7–10
Weekly hours: 7–9
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for intermediate trail runners preparing for mountain half marathons, including races in the UTMB 20K Category (≈15–35 km).
Ideal for athletes with 1–3 years of trail running experience who train around 6–9 hours per week and aim to improve performance, climbing efficiency, and endurance.
This plan provides a comprehensive, long-term structure to help you perform confidently on technical and demanding terrain.
📦 What You’ll Get
A 24-week structured plan developed by Arduua Coaches.
Includes running, strength, mobility, and stretch sessions — all delivered through TrainingPeaks and automatically synced to your watch.
Workouts are prescribed by time and heart rate zones to match your personal fitness and ensure safe, effective progression.
Each session includes clear goals, execution guidance, and supporting video materials for strength and mobility training.
❤️ Training Methodology
Training is guided by
time and heart rate zones, not distance or pace, allowing for individualized adaptation to terrain, altitude, and fatigue.
The first week includes a
Running Threshold Test to establish your heart rate zones in TrainingPeaks.
This system ensures structured and precise progression while minimizing injury risk.
📆 Plan Structure
Base (7w): Build aerobic endurance, strength, mobility, and durability.
Specific (8w): Focus on climbing efficiency, thresholds, and trail running economy.
Pre-Comp (8w): Introduce race-specific sessions, long runs, and fueling practice.
Taper+Race (1w): Reduce load and arrive rested, sharp, and ready for race day.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS device.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 24-week intermediate trail half marathon plan prepares you for the UTMB 20K Category or similar mountain events.
It delivers structured progression to enhance endurance, climbing power, and trail efficiency — helping you reach peak form and perform your best on race day.
📣 More info:
arduua.com • Contact:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
🏃♂️ Structured training 👨🏫 Expert coaching 📊 Proven system
⛰️ From 5K to 100 miles 🌐 Athletes in 30+ countries
Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish