📋 Plan Overview

Distance: Marathon
Elevation: 2,000–3,500 m
Terrain: Technical mountain terrain
Category: UTMB 50K (≈ 40–60 km)
Skill / Level: Beginner (Mountain Marathon Focus)
Duration: 20 weeks
Workouts/week: 6–10
Weekly hours: 6–8
Includes: Running, Strength, Mobility, Stretch

👟 Who Is This Plan For?

Designed for beginner trail marathon athletes preparing for UTMB 50K Category races (or similar). Ideal if you train 5–6 hrs/week, have some trail experience (e.g., shorter trail races or long hikes), and want to finish strong and injury-free. The plan features a safe, steady progression that builds endurance, strength, technical skills, and confidence on mountain terrain. Please note that this plan includes only a short 2-week base phase and therefore assumes you have already completed a solid base training period before starting.

📦 What You’ll Get

20-week progressive plan by Arduua coaches. Running prescribed by time and heart-rate zones to match your current fitness. Strength, mobility, and stretch sessions with clear instructions and video guidance. A long-term structure that balances load and recovery for sustainable improvement and peak readiness.

❤️ Training Methodology

Intensity prescribed by time and heart rate, not distance. Sessions guided by duration and pulse for individualized pacing and optimal adaptation. The approach accounts for terrain, elevation, and fatigue—supporting consistent, safe development across all trail conditions.

📆 Plan Structure

Base (2w): Build aerobic endurance and general conditioning; improve mobility, stability, and functional strength; reinforce feet, ankles, and joints for trail demands.
Specific (8w): Train aerobic/anaerobic thresholds; develop VO₂max and trail running economy; build hill strength and technical skills.
Pre-Comp (8w): Increase long runs and technical trail practice; refine pacing, fueling, hydration, and gear strategies; maintain functional and plyometric strength.
Taper+Race (2w): Reduce training load for optimal freshness; arrive confident, sharp, and energized; follow taper nutrition and race-day fueling guidelines.

⚙️ Requirements

TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).

✅ Summary

This 20-week beginner trail-marathon plan provides a gradual, comprehensive path to the UTMB 50K Category. Build endurance, strength, and technical proficiency—so you reach race day prepared, confident, and ready to finish strong.


📣 More info: arduua.com • Contact us at: info@arduua.com