Ultra Running Hub
Tor des Géants Training Plan
A 24-week training plan specifically designed for Tor des Géants (330km, 24000m D+). Progressive build through mountain terrain with race-specific preparation.
Weekly Volume Progression
Week 1
base 101 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 15 km
Wed Hills Mountain climbs with elevation gain focus 13 km
Thu Easy Recovery run at very easy pace 15 km
Fri Tempo Tempo intervals at lactate threshold 12 km
Sat Long Run Long run on mountain terrain simulating race conditions 35 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 2
base 103 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 15 km
Wed Hills Mountain climbs with elevation gain focus 13 km
Thu Easy Recovery run at very easy pace 15 km
Fri Tempo Tempo intervals at lactate threshold 12 km
Sat Long Run Long run on mountain terrain simulating race conditions 36 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 3
base 105 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 16 km
Wed Hills Mountain climbs with elevation gain focus 14 km
Thu Easy Recovery run at very easy pace 16 km
Fri Tempo Tempo intervals at lactate threshold 13 km
Sat Long Run Long run on mountain terrain simulating race conditions 37 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 11 km
Week 4
base 107 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 16 km
Wed Hills Mountain climbs with elevation gain focus 14 km
Thu Easy Recovery run at very easy pace 16 km
Fri Tempo Tempo intervals at lactate threshold 13 km
Sat Long Run Long run on mountain terrain simulating race conditions 37 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 11 km
Week 5
base 109 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 16 km
Wed Hills Mountain climbs with elevation gain focus 14 km
Thu Easy Recovery run at very easy pace 16 km
Fri Tempo Tempo intervals at lactate threshold 13 km
Sat Long Run Long run on mountain terrain simulating race conditions 38 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 11 km
Week 6
base 111 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 17 km
Wed Hills Mountain climbs with elevation gain focus 14 km
Thu Easy Recovery run at very easy pace 17 km
Fri Tempo Tempo intervals at lactate threshold 13 km
Sat Long Run Long run on mountain terrain simulating race conditions 39 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 11 km
Week 7
build 184 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 28 km
Wed Hills Mountain climbs with elevation gain focus 24 km
Thu Easy Recovery run at very easy pace 28 km
Fri Tempo Tempo intervals at lactate threshold 22 km
Sat Long Run Long run on mountain terrain simulating race conditions 64 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 18 km
Week 8
build 187 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 28 km
Wed Hills Mountain climbs with elevation gain focus 24 km
Thu Easy Recovery run at very easy pace 28 km
Fri Tempo Tempo intervals at lactate threshold 22 km
Sat Long Run Long run on mountain terrain simulating race conditions 65 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 19 km
Week 9
build 190 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 29 km
Wed Hills Mountain climbs with elevation gain focus 25 km
Thu Easy Recovery run at very easy pace 29 km
Fri Tempo Tempo intervals at lactate threshold 23 km
Sat Long Run Long run on mountain terrain simulating race conditions 67 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 19 km
Week 10
build 193 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 29 km
Wed Hills Mountain climbs with elevation gain focus 25 km
Thu Easy Recovery run at very easy pace 29 km
Fri Tempo Tempo intervals at lactate threshold 23 km
Sat Long Run Long run on mountain terrain simulating race conditions 68 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 19 km
Week 11
build 195 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 29 km
Wed Hills Mountain climbs with elevation gain focus 25 km
Thu Easy Recovery run at very easy pace 29 km
Fri Tempo Tempo intervals at lactate threshold 23 km
Sat Long Run Long run on mountain terrain simulating race conditions 68 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 20 km
Week 12
build 198 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 30 km
Wed Hills Mountain climbs with elevation gain focus 26 km
Thu Easy Recovery run at very easy pace 30 km
Fri Tempo Tempo intervals at lactate threshold 24 km
Sat Long Run Long run on mountain terrain simulating race conditions 69 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 20 km
Week 13
build 201 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 30 km
Wed Hills Mountain climbs with elevation gain focus 26 km
Thu Easy Recovery run at very easy pace 30 km
Fri Tempo Tempo intervals at lactate threshold 24 km
Sat Long Run Long run on mountain terrain simulating race conditions 70 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 20 km
Week 14
peak 264 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 40 km
Wed Hills Mountain climbs with elevation gain focus 34 km
Thu Easy Recovery run at very easy pace 40 km
Fri Tempo Tempo intervals at lactate threshold 32 km
Sat Long Run Long run on mountain terrain simulating race conditions 92 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 26 km
Week 15
peak 264 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 40 km
Wed Hills Mountain climbs with elevation gain focus 34 km
Thu Easy Recovery run at very easy pace 40 km
Fri Tempo Tempo intervals at lactate threshold 32 km
Sat Long Run Long run on mountain terrain simulating race conditions 92 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 26 km
Week 16
peak 264 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 40 km
Wed Hills Mountain climbs with elevation gain focus 34 km
Thu Easy Recovery run at very easy pace 40 km
Fri Tempo Tempo intervals at lactate threshold 32 km
Sat Long Run Long run on mountain terrain simulating race conditions 92 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 26 km
Week 17
peak 264 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 40 km
Wed Hills Mountain climbs with elevation gain focus 34 km
Thu Easy Recovery run at very easy pace 40 km
Fri Tempo Tempo intervals at lactate threshold 32 km
Sat Long Run Long run on mountain terrain simulating race conditions 92 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 26 km
Week 18
peak 264 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 40 km
Wed Hills Mountain climbs with elevation gain focus 34 km
Thu Easy Recovery run at very easy pace 40 km
Fri Tempo Tempo intervals at lactate threshold 32 km
Sat Long Run Long run on mountain terrain simulating race conditions 92 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 26 km
Week 19
taper 99 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 15 km
Wed Hills Mountain climbs with elevation gain focus 13 km
Thu Easy Recovery run at very easy pace 15 km
Fri Tempo Tempo intervals at lactate threshold 12 km
Sat Long Run Long run on mountain terrain simulating race conditions 35 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 20
taper 66 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 10 km
Wed Hills Mountain climbs with elevation gain focus 9 km
Thu Easy Recovery run at very easy pace 10 km
Fri Tempo Tempo intervals at lactate threshold 8 km
Sat Long Run Long run on mountain terrain simulating race conditions 23 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 21
taper 33 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 5 km
Wed Hills Mountain climbs with elevation gain focus 4 km
Thu Easy Recovery run at very easy pace 5 km
Fri Tempo Tempo intervals at lactate threshold 4 km
Sat Long Run Long run on mountain terrain simulating race conditions 12 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 22
recovery 66 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 10 km
Wed Hills Mountain climbs with elevation gain focus 9 km
Thu Easy Recovery run at very easy pace 10 km
Fri Tempo Tempo intervals at lactate threshold 8 km
Sat Long Run Long run on mountain terrain simulating race conditions 23 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 23
recovery 66 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 10 km
Wed Hills Mountain climbs with elevation gain focus 9 km
Thu Easy Recovery run at very easy pace 10 km
Fri Tempo Tempo intervals at lactate threshold 8 km
Sat Long Run Long run on mountain terrain simulating race conditions 23 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 24
recovery 66 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 10 km
Wed Hills Mountain climbs with elevation gain focus 9 km
Thu Easy Recovery run at very easy pace 10 km
Fri Tempo Tempo intervals at lactate threshold 8 km
Sat Long Run Long run on mountain terrain simulating race conditions 23 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km