📋 Plan Overview

Distance: 40–60 km
Elevation: 500–3,000 m
Terrain: Forest trails & coastal paths
Category: UTMB 50K
Level: Intermediate
Duration: 40 weeks
Workouts/week: 7–11
Weekly hours: 8–10
Includes: Running, Strength, Mobility, Stretch

👟 Who Is This Plan For?

For intermediate runners with 1–3 years of consistent training aiming for forest and coastline ultra trail races. Ideal for athletes wanting to improve agility, stability, and efficiency on soft ground, rocks, roots, and coastal terrain while building strong, injury-resistant endurance.

📦 What You’ll Get

A 40-week progressive training plan written in English by Arduua coaches. Running sessions use time and heart rate zones for personalized effort control. Strength, mobility, and stretch sessions include clear instructions and video guidance. Designed for steady, balanced development toward race day.

❤️ Training Methodology

All intensity is prescribed by time and HR, not distance. This ensures safe progression across mixed forest and coastal terrain and adapts naturally to elevation, surface, and fatigue. Focus on aerobic development, technique, and efficient pacing.

📆 Plan Structure

Base (22w): Aerobic foundation, mobility, stability, and functional strength. Strengthen ankles, hips, and core for uneven ground.
Specific (8w): Thresholds, VO₂max, hill power, soft-terrain running, agility, and strength endurance.
Pre-Comp (8w): Longer technical runs on roots, rocks, mud, and coastal paths. Refine pacing, fueling, and race strategy.
Taper+Race (2w): Reduce load, maintain sharpness, arrive fresh and confident.

⚙️ Requirements

TrainingPeaks-compatible GPS watch.
Chest-strap HR monitor recommended.

✅ Summary

A complete 40-week plan for forest & coast ultra trail races in the UTMB 50K category. Build endurance, agility, strength, and confidence step by step — arrive ready to perform at your best.

📣 More info: arduua.com • info@arduua.com