Ultra Running Hub
Ultra-Trail du Mont-Blanc Training Plan
A 24-week training plan specifically designed for Ultra-Trail du Mont-Blanc (171km, 10000m D+). Progressive build through mountain terrain with race-specific preparation.
Weekly Volume Progression
Week 1
base 52 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 2
base 53 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 19 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 3
base 55 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 7 km
Sat Long Run Long run on mountain terrain simulating race conditions 19 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km
Week 4
base 56 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 7 km
Sat Long Run Long run on mountain terrain simulating race conditions 20 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km
Week 5
base 57 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 9 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 9 km
Fri Tempo Tempo intervals at lactate threshold 7 km
Sat Long Run Long run on mountain terrain simulating race conditions 20 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km
Week 6
base 58 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 9 km
Wed Hills Mountain climbs with elevation gain focus 8 km
Thu Easy Recovery run at very easy pace 9 km
Fri Tempo Tempo intervals at lactate threshold 7 km
Sat Long Run Long run on mountain terrain simulating race conditions 20 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km
Week 7
build 95 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 14 km
Wed Hills Mountain climbs with elevation gain focus 12 km
Thu Easy Recovery run at very easy pace 14 km
Fri Tempo Tempo intervals at lactate threshold 11 km
Sat Long Run Long run on mountain terrain simulating race conditions 33 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 8
build 97 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 34 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 9
build 98 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 34 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 10
build 100 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 11
build 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 12
build 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 13
build 104 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 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 137 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 21 km
Wed Hills Mountain climbs with elevation gain focus 18 km
Thu Easy Recovery run at very easy pace 21 km
Fri Tempo Tempo intervals at lactate threshold 16 km
Sat Long Run Long run on mountain terrain simulating race conditions 48 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 14 km
Week 15
peak 137 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 21 km
Wed Hills Mountain climbs with elevation gain focus 18 km
Thu Easy Recovery run at very easy pace 21 km
Fri Tempo Tempo intervals at lactate threshold 16 km
Sat Long Run Long run on mountain terrain simulating race conditions 48 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 14 km
Week 16
peak 137 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 21 km
Wed Hills Mountain climbs with elevation gain focus 18 km
Thu Easy Recovery run at very easy pace 21 km
Fri Tempo Tempo intervals at lactate threshold 16 km
Sat Long Run Long run on mountain terrain simulating race conditions 48 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 14 km
Week 17
peak 137 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 21 km
Wed Hills Mountain climbs with elevation gain focus 18 km
Thu Easy Recovery run at very easy pace 21 km
Fri Tempo Tempo intervals at lactate threshold 16 km
Sat Long Run Long run on mountain terrain simulating race conditions 48 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 14 km
Week 18
peak 137 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 21 km
Wed Hills Mountain climbs with elevation gain focus 18 km
Thu Easy Recovery run at very easy pace 21 km
Fri Tempo Tempo intervals at lactate threshold 16 km
Sat Long Run Long run on mountain terrain simulating race conditions 48 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 14 km
Week 19
taper 51 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 20
taper 34 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 21
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 22
recovery 34 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 23
recovery 34 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 24
recovery 34 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