Transgrancanaria Training Plan

20 weeks 100k mountain

A 20-week training plan specifically designed for Transgrancanaria (128km, 7500m D+). Progressive build through mountain terrain with race-specific preparation.

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