PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 100 km
Elevation Gain: 600 to 2.500 m
Terrain: Forest & Coast
Category: UTMB 100K (≈ 80–120 km)
Skill / Level: Competitive (Ultra-Trail Focus)
Duration: 32 weeks
Workouts/week: 7–14
Weekly hours: 9–14
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for competitive ultra-trail runners training for a 100 km trail race in forest & coast terrain (UTMB 100K or similar). Best suited for athletes with 100K experience who train consistently 9+ hrs/week and aim to perform at a high level.
📦 What You’ll Get
A 32-week structured plan developed by Arduua Coaches, including running, strength, mobility, and stretch sessions. Workouts are prescribed by time and heart rate zones with full integration in TrainingPeaks. Includes video-supported mobility and strength sessions, with progressive training load and recovery balance for sustainable performance.
❤️ Training Methodology
Training intensity is prescribed by
time and heart rate rather than distance or pace. This ensures optimal physiological adaptation and precise effort control — adaptable to altitude, terrain, and fatigue level.
📆 Plan Structure
Base (14w): Build aerobic capacity, durability, and full-body strength.
Specific (8w): Develop VO₂max, thresholds, and trail power.
Pre-Comp (8w): Race simulations, back-to-back long runs, fueling and gear strategy.
Taper+Race (2w): Reduce load, sharpen, and execute race strategy.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 32-week plan builds world-class endurance, strength, and technical trail ability for 100K ultras. Train smarter, recover better, and race stronger — arrive on the start line ready to deliver your best performance.
📣 More info:
arduua.com • Contact us:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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