PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 10K
Elevation Gain: 100-300 m
Terrain: Forest & Coast
Category: UTMB 10K (≈8–15 km)
Skill / Level: Intermediate
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 preparing for short, demanding trail races in forest & coastal terrain in the UTMB 10K Category (≈8–15 km) or similar.
Ideal for athletes who already have a solid base (5–6 hours/week) and want to take their performance to the next level.
📦 What You’ll Get
A 24-week advanced progressive plan created by Arduua Coaches.
Running sessions are prescribed by time and heart rate zones to match your individual fitness.
Includes structured strength, mobility, and stretch workouts with detailed instructions and video guidance.
Every session has a clear purpose and progressive overload designed to optimize endurance, strength, and trail performance.
❤️ Training Methodology
Training intensity is guided by
time and heart rate, not pace or distance.
This method ensures optimal control of training stress and adapts seamlessly to technical terrain, altitude, and fatigue.
The first week includes a Running Threshold Test to determine your personal heart rate zones for TrainingPeaks.
📆 Plan Structure
Base (7w): Build strong aerobic foundation, functional mobility, and general strength.
Specific (8w): Develop climbing power, threshold capacity, and technical trail efficiency.
Pre-Comp (8w): Introduce race-specific sessions, simulation runs, and fueling strategies.
Taper+Race (1w): Reduce load, 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 10K trail plan is for runners aiming to perform at their best in the UTMB 10K Category or similar forest & coastal events.
It provides a structured and performance-focused path to enhance endurance, climbing power, and trail speed—so you arrive at race day ready to push your limits and achieve your personal best.
📣 More info:
arduua.com • Contact us:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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