PEAK OF FORM AT RACE DAY
FOREST • COAST • TRAIL • ULTRA
📋 Plan Overview
Distance: 40–60 km
Elevation: 500–3,000 m
Terrain: Forest trails & coastal paths
Category: UTMB 50K
Skill / Level: Competitive (Forest & Coast Focus)
Duration: 28 weeks
Workouts/week: 7–12
Weekly hours: 10–14
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for competitive trail runners preparing for UTMB 50K Category races (or similar) on forest and coastal terrain. Best suited for athletes training 9+ hrs/week with strong trail running experience who want to optimize endurance, speed durability, and technical efficiency. Ideal for runners targeting personal bests and top-category results.
📦 What You’ll Get
A 28-week progressive training plan written in English by Arduua coaches. Running sessions use time and heart-rate zones for precise effort control. Strength, mobility, and stretch sessions include clear instructions and video guidance. Designed to support high training loads with balanced recovery toward race day.
❤️ Training Methodology
All intensity is prescribed by time and heart rate, not distance. This ensures accurate pacing across mixed forest and coastal terrain and adapts naturally to elevation, surface, and fatigue. Focus on aerobic development, thresholds, VO₂max, running economy, and efficient race execution.
📆 Plan Structure
Base (10w): Aerobic foundation, mobility, stability, and functional strength. Strengthen feet, ankles, hips, and core for prolonged running on uneven terrain.
Specific (8w): Thresholds, VO₂max, hill power, speed endurance, and soft-terrain running efficiency.
Pre-Comp (8w): Longer technical runs on roots, rocks, mud, and coastal paths. Refine pacing, fueling, hydration, and race strategy.
Taper+Race (2w): Reduce load, maintain sharpness, and arrive fresh and confident.
⚙️ Requirements
TrainingPeaks-compatible GPS watch.
Chest-strap HR monitor recommended.
✅ Summary
A complete 28-week competitive training plan for forest & coast ultra trail races in the UTMB 50K category. Build elite endurance, speed durability, and technical efficiency—then arrive ready to perform at your highest level.
📣 More info: arduua.com • info@arduua.com
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