PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: Marathon (≈ 40–60 km)
Elevation: 2,000–3,500 m
Terrain: Technical mountain terrain
Category: UTMB 50K (≈ 40–60 km)
Skill / Level: Intermediate (Mountain Marathon Focus)
Duration: 28 weeks
Workouts/week: 7–11
Weekly hours: 8–10
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for intermediate trail runners with 1–3 years of consistent training who want a long-term, structured preparation for a trail marathon (UTMB 50K Category or similar). 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
28-week progressive plan written in English by Arduua coaches. Running sessions prescribed by time and heart rate zones, ensuring training adapts to your fitness level. Includes strength, mobility, and stretch sessions with clear instructions and video support. Structured progression to balance training load and recovery for consistent improvement and race-day performance.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance. Each session guided by duration and pulse to optimize adaptation and pacing. The plan adapts to terrain, elevation, and fatigue, providing efficient, safe, and personalized development across all trail conditions.
📆 Plan Structure
Base (10w): Build strong aerobic foundation, mobility, stability, and functional strength. Reinforce feet, ankles, and joints for trail running.
Specific (8w): Train aerobic and anaerobic thresholds, develop VO₂max, climbing power, and trail running economy. Introduce hill and strength-endurance sessions.
Pre-Comp (8w): Increase long runs and technical trail practice. Refine pacing, nutrition, hydration, and race-day gear strategy. Maintain functional and plyometric strength.
Taper+Race (2w): Reduce training load for optimal freshness. Arrive on race day sharp, confident, and energized, following taper and fueling guidelines.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 28-week intermediate trail-focused plan provides a gradual, comprehensive preparation for mountain marathons in the UTMB 50K Category. Build endurance, strength, and trail confidence step by step — arrive fit, strong, and ready to perform at your best.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish