📋 Plan Overview

Distance: Sky Race (20-30km)
Elevation Gain: 2.000-3.000 m+
Category: Sky Race (Skyrunning 20K Category)
Skill / Level: Competitive (SkyrunningFocus)
Duration: 32 weeks
Workouts/week: 9–12
Weekly hours: 8–12
Includes: Running, Strength, Mobility, Stretch

👟 Who Is This Plan For?

Developed for advanced and competitive Skyrunning athletes preparing for Sky Race events, including races in the Skyrunner World Series and similar high-altitude, steep mountain races.
Best for athletes training 8–12 hours per week with strong mountain running experience.
Ideal for those seeking top performance or podium results in challenging alpine races.

📦 What You’ll Get

A 32-week performance-oriented plan designed by Arduua Coaches.
Includes running, strength, mobility, and stretching sessions — all fully integrated with TrainingPeaks and synced to your watch.
Workouts are prescribed by time and heart rate zones to tailor training intensity to your personal fitness.
Each session includes clear objectives, structured progressions, and video-guided strength and mobility routines.

❤️ Training Methodology

Training intensity is guided by time and heart rate rather than distance or pace.
This ensures optimal effort control and physiological adaptation across varied terrain, altitude, and fatigue levels.
The plan starts with a Running Threshold Test in Week 1 to establish accurate HR zones for personalized precision.

📆 Plan Structure

Base (14w): Build aerobic capacity, strength, mobility, and durability.

Specific (8w): Improve VO₂max, thresholds, and climbing efficiency.

Pre-Comp (8w): Execute race-specific sessions, long runs, and fueling strategies.

Taper+Race (1w): Reduce load, sharpen, and arrive in peak race condition.

⚙️ Requirements

TrainingPeaks-compatible watch or GPS device.

Chest-strap HR monitor (wrist HR not accurate enough).

✅ Summary

This 32-week competitive Sky Race plan builds elite-level endurance, climbing power, and precision pacing, and provides a gradual, comprehensive path to your race day. Train smarter, recover better, and reach your peak performance on technical mountain terrain.

📣 More info: arduua.com • Contact: info@arduua.com