PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 5 km
Elevation Gain: 1.000 D+
Category: Vertical K (Skyrunning VK Category)
Skill / Level: Intermediate (Technical Mountain Terrain)
Duration: 24 weeks
Workouts/week: 7–10
Weekly hours: 6-8
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for intermediate trail runners targeting top performance in short-distance mountain races, including those in the Skyrunner Worldseries (VK).
Ideal for athletes already training 6+ hours per week who aim to refine their technical ability, optimize climbing and descending power, and reach peak performance on challenging terrain.
Also suitable for experienced runners aiming for podium finishes or top-category results in competitive mountain trail events.
The plan is built for strong, disciplined athletes seeking structure, precision, and the edge to compete at the highest level.
📦 What You’ll Get
A 24-week high-performance plan designed by Arduua Coaches.
Workouts are prescribed by time and heart rate zones tailored to your individual physiology.
Includes advanced strength, mobility, and recovery routines with detailed instructions and video support.
Each session has a defined performance focus and progression—balancing intensity, volume, and recovery for optimal race-day readiness.
❤️ Training Methodology
Training is guided by
time and heart rate to ensure precise effort control and maximum adaptation.
The plan integrates threshold development, VO₂max intervals, and technical running sessions to enhance power and efficiency on varied terrain.
Week 1 includes a Running Threshold Test to determine your personal HR zones for TrainingPeaks.
📆 Plan Structure
Base (7w): Establish strong aerobic foundation, mobility, and functional strength.
Specific (8w): Build climbing and descending power, improve thresholds, and refine technique.
Pre-Comp (8w): Race simulation sessions, advanced intensity work, and strategic fueling practice.
Taper+Race (1w): Reduce volume, sharpen form, and optimize freshness for peak performance.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 24-week intermediate VK mountain trail plan is designed for athletes striving to perform at their best in the Skyrunner Worldseries or similar high-intensity mountain events.
It offers a performance-focused and scientifically structured approach to build endurance, speed, and technical trail mastery—so you can race hard, smart, and reach your full potential.
📣 More info:
arduua.com • Contact us:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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