Ultra Running Hub
Transgrancanaria Training Plan
A 20-week training plan specifically designed for Transgrancanaria (128km, 7500m D+). Progressive build through mountain terrain with race-specific preparation.
Weekly Volume Progression
Week 1
base 39 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 6 km
Wed Hills Mountain climbs with elevation gain focus 5 km
Thu Easy Recovery run at very easy pace 6 km
Fri Tempo Tempo intervals at lactate threshold 5 km
Sat Long Run Long run on mountain terrain simulating race conditions 14 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 4 km
Week 2
base 40 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 6 km
Wed Hills Mountain climbs with elevation gain focus 5 km
Thu Easy Recovery run at very easy pace 6 km
Fri Tempo Tempo intervals at lactate threshold 5 km
Sat Long Run Long run on mountain terrain simulating race conditions 14 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 4 km
Week 3
base 41 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 6 km
Wed Hills Mountain climbs with elevation gain focus 5 km
Thu Easy Recovery run at very easy pace 6 km
Fri Tempo Tempo intervals at lactate threshold 5 km
Sat Long Run Long run on mountain terrain simulating race conditions 14 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 4 km
Week 4
base 42 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 6 km
Wed Hills Mountain climbs with elevation gain focus 5 km
Thu Easy Recovery run at very easy pace 6 km
Fri Tempo Tempo intervals at lactate threshold 5 km
Sat Long Run Long run on mountain terrain simulating race conditions 15 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 4 km
Week 5
base 43 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 6 km
Wed Hills Mountain climbs with elevation gain focus 6 km
Thu Easy Recovery run at very easy pace 6 km
Fri Tempo Tempo intervals at lactate threshold 5 km
Sat Long Run Long run on mountain terrain simulating race conditions 15 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 4 km
Week 6
build 72 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 11 km
Wed Hills Mountain climbs with elevation gain focus 9 km
Thu Easy Recovery run at very easy pace 11 km
Fri Tempo Tempo intervals at lactate threshold 9 km
Sat Long Run Long run on mountain terrain simulating race conditions 25 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 7
build 73 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 11 km
Wed Hills Mountain climbs with elevation gain focus 9 km
Thu Easy Recovery run at very easy pace 11 km
Fri Tempo Tempo intervals at lactate threshold 9 km
Sat Long Run Long run on mountain terrain simulating race conditions 26 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 8
build 74 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 11 km
Wed Hills Mountain climbs with elevation gain focus 10 km
Thu Easy Recovery run at very easy pace 11 km
Fri Tempo Tempo intervals at lactate threshold 9 km
Sat Long Run Long run on mountain terrain simulating race conditions 26 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km
Week 9
build 76 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 11 km
Wed Hills Mountain climbs with elevation gain focus 10 km
Thu Easy Recovery run at very easy pace 11 km
Fri Tempo Tempo intervals at lactate threshold 9 km
Sat Long Run Long run on mountain terrain simulating race conditions 27 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 8 km
Week 10
build 77 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 12 km
Wed Hills Mountain climbs with elevation gain focus 10 km
Thu Easy Recovery run at very easy pace 12 km
Fri Tempo Tempo intervals at lactate threshold 9 km
Sat Long Run Long run on mountain terrain simulating race conditions 27 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 8 km
Week 11
build 78 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 12 km
Wed Hills Mountain climbs with elevation gain focus 10 km
Thu Easy Recovery run at very easy pace 12 km
Fri Tempo Tempo intervals at lactate threshold 9 km
Sat Long Run Long run on mountain terrain simulating race conditions 27 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 8 km
Week 12
peak 102 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 13
peak 102 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 14
peak 102 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 15
peak 102 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 16
taper 38 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 6 km
Wed Hills Mountain climbs with elevation gain focus 5 km
Thu Easy Recovery run at very easy pace 6 km
Fri Tempo Tempo intervals at lactate threshold 5 km
Sat Long Run Long run on mountain terrain simulating race conditions 13 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 4 km
Week 17
taper 26 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Hills Mountain climbs with elevation gain focus 3 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on mountain terrain simulating race conditions 9 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 18
taper 20 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 3 km
Wed Hills Mountain climbs with elevation gain focus 3 km
Thu Easy Recovery run at very easy pace 3 km
Fri Tempo Tempo intervals at lactate threshold 2 km
Sat Long Run Long run on mountain terrain simulating race conditions 7 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km
Week 19
recovery 26 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Hills Mountain climbs with elevation gain focus 3 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on mountain terrain simulating race conditions 9 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 20
recovery 26 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 4 km
Wed Hills Mountain climbs with elevation gain focus 3 km
Thu Easy Recovery run at very easy pace 4 km
Fri Tempo Tempo intervals at lactate threshold 3 km
Sat Long Run Long run on mountain terrain simulating race conditions 9 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km