UTMB Training Program – Which Training Level Should You Follow?
Mark Green
Completing the UTMB will be one of the most incredible experiences of your life.
Here is our advice on how to choose the correct UTMB training plan that will get you to the start line in the best possible shape.
We have three different volume/difficulty levels of our UTMB 100-Mile Training Program. They are a reflection on how much time you have available to train, rather than a reflection on your goal time for the event. Some runners will be able to complete 100 miles in <30 hours following the level 2 plan, and other runners might take >35 hours following the level 3 plan.
You need to choose a level that you feel will be sustainable for the entire 16-week program. Your body needs to be able to comfortably cope with the volume without causing you illness or injuries, and your training schedule needs to be able to fit around all of the other aspects of your day-to-day life, such as work and family commitments.
You don’t have to stick to the same level for the entire plan (you have access to all three levels), you can go up or down levels depending on your time availability and how your body is coping with the volume.
The key is consistency.
You need to choose the level that allows you to run every week without needing any enforced rest.
Training Plan Levels
(up to 13 hours per week including body maintenance and cross training)
Long Run Day = Sunday (except weeks 9, 11 and 13 which are optional “back to back” weekends – see below for details)
Running Training Time required – Up to 10hrs/week
NB: There is a further 1 – 2 hours of body maintenance every week plus an optional cross training session.
(up to 15.5 hours/week including body maintenance and cross training)
Long Run Day = Sunday (except weeks 9, 11 and 13 which are optional “back to back” weekends – see below for details)
Running Training Time required – Up to 12.5hrs/week
NB: There is a further 1 – 2 hours of body maintenance every week plus an optional cross training session.
(up to 17 hours/week including body maintenance and cross training)
Long Run Day = Sunday (except weeks 9, 11 and 13 which are optional “back to back” weekends – see below for details)
Running Training Time required – Up to 14hrs/week
NB: There is a further 1 – 2 hours of body maintenance every week plus an optional cross training session.
The biggest weeks in the 16-week plan are weeks 9, 10, 11 and 13 so it would be a good idea to plan ahead and try and keep these weekends free for your long runs.
“Back-to-Back” Weekends
For weeks 9, 11 and 13, I recommend to make these “back-to-back” weekends, where your long run day is Saturday, and you “back it up” with a 2-3 hour easy run / hike on the Sunday. These back-to-back weekends may not be possible for you to complete if you do not have enough available time, or if your body is struggling already to cope with the volume. If this is the case then there is an option to stick to the usual training structure.
NB: The total volume of the back-to-back option is only a few km more than the standard structure, but it will be harder on your body due to running the day after your long run.
The purpose of these back-to-back weekends is partly to get you used to running and moving on fatigued legs, but mostly to help teach you some pacing skills.
If you are too tired or too sore to run/hike the day after your long run, then you have not paced yourself correctly on the Saturday. By repeating this 3 times during the 16-week plan it will help you to learn an appropriate effort level for the first half of UTMB.
