PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: Sky Race (20-30km)
Elevation Gain: 2.000-3.000 m+
Category: Sky Race (Skyrunning 20K Category)
Skill / Level: Intermediate (Skyrunning Focus)
Duration: 32 weeks
Workouts/week: 7-10
Weekly hours: 7-9
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for intermediate Skyrunning athletes with 1–3 years of consistent training who want a long-term, structured preparation for a Sky Races in the Skyrunner World Series or similar events. Ideal for athletes looking to steadily build endurance, strength, and technical skills while minimizing injury risk. Perfect if you aim to perform at your best on mountain terrain through a gradual and sustainable build-up.
📦 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 (15w): 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 intermediate Sky Race plan provides a gradual, comprehensive preparation for your race day. Build endurance, strength, and trail confidence step by step — arrive fit, strong, and ready to perform at your best.
📣 More info:
arduua.com • Contact:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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⛰️ From 5K to 100 miles 🌐 Athletes in 30+ countries
Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish