Lavaredo Ultra Trail Training Plan

20 weeks 100k mountain

A 20-week training plan specifically designed for Lavaredo Ultra Trail (120km, 5800m D+). Progressive build through mountain terrain with race-specific preparation.

Week 1

base 37 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 4 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 2

base 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 3

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 4

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 5

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 6

build 67 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 7

build 68 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 24 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 7 km

Week 8

build 70 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 8 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 9

build 71 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 10

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 11

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 12

peak 96 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 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 13

peak 96 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 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 14

peak 96 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 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 15

peak 96 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 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 16

taper 36 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 5 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 13 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 4 km

Week 17

taper 24 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 8 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 2 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 24 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 8 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km

Week 20

recovery 24 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 8 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km