Ultra-Trail du Mont-Blanc Training Plan

24 weeks 100mi mountain

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.

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