PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 100 km
Elevation Gain: 3,000–6,000 m
Terrain: Technical mountain terrain
Category: UTMB 100K (≈ 80–120 km)
Skill / Level: Intermediate (Ultra-Trail Focus)
Duration: 40 weeks
Workouts/week: 7–13
Weekly hours: 8–12
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
This plan is designed for intermediate ultra-trail runners preparing for a 100 km mountain race (UTMB 100K or similar). Best suited for athletes who have completed at least one ultra-distance event (50–100K), train regularly 7+ hours per week, and want a structured, long-term approach to improve endurance, strength, and technical ability on demanding terrain. It helps you progress beyond finishing to achieving your strongest, most efficient 100K performance.
📦 What You’ll Get
A 40-week progressive plan developed by Arduua Coaches, including running, strength, mobility, and stretching 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 instead of distance or pace. This allows for optimal physiological adaptation and better effort control across varied terrain, elevation, and fatigue levels. Every workout is designed for sustainable progression and consistent improvement over time.
📆 Plan Structure
Base (22w): Build aerobic endurance, durability, mobility, and functional strength.
Specific (8w): Develop climbing power, thresholds, and VO₂max for mountain racing.
Pre-Comp (8w): Execute long runs, back-to-back weekends, and race simulations.
Taper+Race (2w): Reduce load and sharpen for peak race readiness.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS device.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 40-week plan provides a complete framework to prepare for a 100 km mountain ultra. Build your endurance, strength, and technical skill gradually to arrive confident, strong, and ready to perform your best on race day.
📣 More info:
arduua.com • Contact us:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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