Training plans and strategies for an ultra trail
Preparing training plans and strategies for an ultra trail does not simply mean increasing weekly mileage, but building a coherent project that integrates physiology, strategy, and personal awareness.
An athlete standing on the start line of a race longer than 50 or 100 kilometers carries months of invisible work that includes:
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well-considered decisions
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progressive adaptations
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mistakes corrected in time
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realistic simulations.
In this article, we propose a methodological framework to help you plan your training and define an effective race strategy, maintaining a rational approach focused on long-term performance.
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Before you start: the strategic questions to ask yourself
Before planning any training schedule, it is essential to define the context. Without an initial analysis, even the most sophisticated program risks being ineffective or even counterproductive.
The fundamental questions to ask before setting up training plans and strategies for an ultra trail are:
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What is the distance and elevation gain of the target race?
Before defining weekly mileage, you need to understand the specific demands of the event. A 50 km race with 2,000 meters of elevation gain requires different adaptations compared to a 100 km race with 6,000 meters of elevation gain. Clarifying this aspect allows you to guide workload progression properly and avoid generic preparation that does not reflect the real demands of the competition. -
What is your current level of preparation?
An athlete with years of trail experience has a different foundation compared to someone coming from road running or shorter distances. Evaluating average weekly mileage, mountain experience and recovery capacity is crucial. This awareness allows for sustainable increases and reduces the risk of overload in the early weeks. -
How much time do you have available?
The time factor directly affects the quality of periodization. Preparing for an ultra in 16 weeks requires different choices compared to a 28-week plan. Defining the time horizon helps distribute the phases of base building, specificity and final taper in a balanced way.
Periodization to plan training plans and strategies for an ultra trail
Every ultra trail preparation should develop through progressive planning, where training loads are distributed according to specific goals aligned with the target distance.
Periodization is not a theoretical concept, but a practical tool to avoid overload, stagnation and injuries.
Before defining individual phases, it is important to understand that each training block must have a precise function within the overall journey.
Aerobic base phase (12–20 weeks)
This phase represents the foundation of the entire athletic structure and aims to:
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consolidate general endurance
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improve cardiovascular efficiency
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develop solid running economy on varied terrain.
During this period, it is advisable to prioritize low-to-moderate intensity runs, gradually increasing weekly volume and incorporating functional strength training sessions.
The priority is not speed, but the ability to sustain increasing workloads without compromising recovery.
Specific phase (8–12 weeks)
Once the base has been consolidated, attention shifts toward simulating the real demands of the race.
Technical terrain, elevation gain and duration become central elements of the program.
During this phase, the following are introduced:
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long runs in mountainous environments
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weekend back-to-back sessions
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nutrition testing under fatigue.
Intensity remains controlled, but complexity increases, allowing both body and mind to adapt to ultra-distance dynamics.
Taper phase (2–3 weeks)
The final phase is often underestimated but plays a decisive role in planning training plans and strategies for an ultra trail.
Gradually reducing volume while maintaining neuromuscular sharpness, allows the athlete to reach the start line with full energy reserves and a responsive nervous system.
Tapering does not mean inactivity, but optimization. A reduction of 30–50% of peak load, combined with shorter but high-quality sessions, promotes recovery without losing fitness.
At the end of these three phases, the athlete should feel freshness and confidence—essential elements to approach an extreme distance with clarity.
Example macro-cycle (24 weeks)
Before reviewing the table, it is important to remember that this is a general model to be adapted to individual characteristics.
| Phase | Duration | Main objective | Average weekly volume |
|---|---|---|---|
| Aerobic Base | 12 weeks | Build endurance and strength | 50–70 km |
| Specific | 8 weeks | Elevation, long runs, simulations | 70–90 km |
| Taper | 4 weeks | Recovery and final sharpening | 40–60 km |
This distribution allows progressive development of aerobic capacity and specificity, culminating in a strategic unloading phase.
How to structure a typical week for an ultra trail
Planning weekly training for an ultra trail must balance:
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volume
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recovery
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complementary stimuli.
The most common mistake is accumulating kilometers without a clear structure, neglecting strength and technical work.
Before listing the key elements, it is important to remember that each week should include at least one day of active or complete recovery.
Progressive long trail run
The long run is the cornerstone session. It is not just about running for many hours, but doing so with controlled progression, learning to manage pace and nutrition.
Including slightly faster segments toward the end—while remaining in the aerobic zone—helps simulate late-race fatigue and develop resilience. It is essential to note sensations, fluid intake and muscular response.
Functional strength training
Strength in trail running is not an accessory, but a prerequisite. Exercises for core, glutes, quadriceps, and stabilizing muscles reduce the risk of injury and cramps while improving stability on technical terrain.
Two weekly sessions, even if short, can make a difference. Bodyweight exercises, single-leg drills, and controlled movements enhance climbing efficiency and downhill control.
Short technical or hill session
Short workouts, involving repeated climbs or technical terrain, develop aerobic power and coordination. Maximum intensity is not required, but controlled variations are beneficial.
These sessions improve the ability to change pace and handle demanding sections smoothly—often decisive in mountain races.
A balanced distribution of these elements ensures long-term consistency, avoiding excessive fluctuations in total load.
Example weekly structure (specific phase)
Before consulting the proposed table, remember that volumes must be adjusted to individual level.
The following example represents a reference structure during the specificity phase.
| Day | Training session |
|---|---|
| Monday | Rest or mobility work |
| Tuesday | 12 km hilly run with pace variations |
| Wednesday | Functional strength + 8 km easy recovery run |
| Thursday | 14 km technical trail |
| Friday | Rest |
| Saturday | 30–35 km long trail run with nutrition testing |
| Sunday | 18–22 km aerobic pace (back-to-back) |
Nutrition and mental strategy: the invisible factor
Many race withdrawals are not caused by muscular limitations, but by nutritional errors or ineffective crisis management.
Preparing training plans and strategies for an ultra trail means training not only the body, but also the mind.
Before analyzing key points, it is important to emphasize that nutrition and mindset must be tested in training, never improvised on race day.
Training nutrient absorption
During long runs, it is advisable to simulate the caloric intake planned for race day.
Regular intake of carbohydrates, fluids and electrolytes trains the body to digest under effort.
Consistency is more important than occasional large intakes. A plan that includes fueling every 20–30 minutes helps prevent glycogen depletion and sudden crises.
Would you like personalized advice from our TRM Coaches to better manage nutrition during an ultra trail race?
Take a look at our Nutrition Plans
Crisis management and self-talk
In an ultra, difficult moments are inevitable. Training the ability to accept discomfort, put it into perspective, and remain mentally clear is a competitive advantage.
To maintain focus and emotional control, it is helpful to implement psychological strategies such as:
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visualization techniques
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segmenting the course into micro-goals
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positive self-talk.
To discover your level of mental strength and how to develop it further, you can request one of TRM’s exclusive services:
Planning race strategy
To minimize uncertainty during an ultra trail race, it is essential to:
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study the course
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understand elevation and aid stations
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define realistic split times.
A conservative strategy in the early hours preserves energy for the final stages.
Discipline in respecting the plan—especially when early enthusiasm pushes you to go faster—is one of the main indicators of athletic maturity.
Integrating these aspects into preparation transforms training into a complete process, where nothing is left to chance.
If you have doubts about your race strategy, you can request an evaluation from a TRM Trail Running Coach:
Mistakes to avoid when preparing training plans and strategies for an ultra trail
Before concluding, it is important to recall some mistakes that can compromise months of work.
Among the most frequent are:
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increasing weekly volume excessively
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neglecting strength training
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ignoring the final taper
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failing to test equipment in training, increasing uncertainty on race day.
Avoiding these errors means protecting the work you have built and transforming preparation into a coherent and conscious process.
Training for an ultra trail: the TRM Method
Successfully completing an Ultra Trail requires preparation, training, and strategy.
TRM, with its Coaches, Elite Athletes and professionals, has developed a series of services to help you reach your goal.
The required investment starts from just over 1 Euro per day—and success is guaranteed!
You are still in time to choose a training plan for UTMB, CCC, TDS, Tor des Geants, Tot Dret or another ultra that will take you straight to the finish line.
Your personalized training plan is tailored specifically for you by your Coach, who will support you all the way to the starting line.
Do you enjoy running in a group? Or do you find it difficult to organize multi-day training on your own?
Then join a TRM Trail Running Camps: a 2- or 4-day group endurance training experience in high mountains, together with TRM Coaches—professional trainers with Level 3 CONI certification and finishers of some of the toughest endurance competitions in the world, such as:
During the camp you will:
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refine running and nutrition techniques
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experiment with micro-sleep strategies
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receive advice on gear and race management.
All while having fun and meeting new people. Hurry up, places are limited!
Upcoming TRM Camps:
TRM Camp Mont Blanc (July 30 / August 2)
TRM Camp Tor Valle D’Aosta (July 5 / August 28)
Conclusion
Preparing training plans and strategies for an ultra trail requires method, patience, and strategic vision.
Periodization, session quality, nutrition, and mental management are not separate compartments, but components of a single system.
Only through coherent planning and controlled progression can you reach the starting line with the awareness of having built, day after day, the foundations to face an extreme challenge with solidity and clarity.
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What are you waiting for? Choose to become a Finisher.
Watch stories and videos of TRM Finisher Tor des Geants athletes Click on this Link.
and by clicking here you can watch videos of TRM Finishers at UTMB, CCC, Tor des Geants, and Tor Dret.
Write to info@trailrunningmovement.com and speak with our TRM Coaches to receive an initial consultation!
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Frequently Asked Questions (FAQ)
1. How long does it take to prepare for an Ultra Trail?
It depends on the distance and your starting level. Generally, 16–20 weeks may be sufficient for a 50 km race, while 24–28 weeks are recommended for an 80–100 km event, including base, specificity, and taper phases.
2. Is it necessary to run the full race distance in training?
No. It is more effective to focus on progressive long runs and back-to-back sessions that simulate accumulated fatigue, reducing overload risk.
3. How many kilometers per week are necessary?
Volume varies depending on experience and race target. For a 50 km race, 50–70 km per week during the central phase may be appropriate; for longer distances, 80–100 km may be required, always with gradual progression.
4. How important is strength training in trail running?
It is fundamental. Strength improves stability, uphill efficiency, and downhill control, while reducing injury risk. Two weekly functional sessions are an effective standard.
5. How should nutrition be managed during long runs?
It is advisable to consume carbohydrates regularly (for example every 20–30 minutes), testing quantities and types of food during training. The goal is to train the gut and prevent energy crises.
6. Is tapering really necessary?
Yes. Reducing volume in the 2–4 weeks before the race allows full recovery and ensures freshness on race day. Ignoring tapering can compromise final performance.
7. How can you avoid starting too fast?
By defining a realistic pacing plan and sticking to your parameters, especially in the early hours. A conservative start is often the most strategic choice in ultra trail races.
8. Is it better to follow a standard plan or a personalized one?
A standard plan can serve as a reference, but a personalized plan considers level, goals, recovery times, and personal commitments, optimizing preparation.
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