To succeed in your UTMB® training, you need a structured calendar or schedule. This is built backwards from the race date and allows you to progressively manage your workload. It will be structured in the same way whether you live in a mountain area or need to prepare for the UTMB® on flat terrain.
Base fitness phase over the first 3 months (November to January)
This base fitness phase should follow a fairly classic approach, focusing on your VO2max and anaerobic threshold. It should also include plenty of core strengthening exercises and general physical conditioning to work the whole body. Plan in some strength training, swimming and a little indoor cycling for a complete workout of the entire muscle chain. You can also start incorporating interval sessions to begin the specific phase. Intermediate race goals of 3 to 10 km can be included here, to take part in during the winter. Allow for a volume of around 6 to 8 hours of training per week during this phase.
More specific training over a second period (February to April)
After this first 3-month cycle, you will begin to target a first goal race (ideally a rolling trail) for April. This trail should ideally be 20 to 30 km. After this first goal, you will start planning long runs, progressively building difficulty and pace. These long runs should begin to accustom your body to the type of effort it will face on the UTMB®. It is also an opportunity to test yourself mentally and physically (injuries, soreness) and to make adjustments if difficulties arise. Sessions during this phase will continue to focus on VO2max and threshold work, alternating climbs and flat terrain. Keep up your interval sessions, ideally one per week. Towards the end of this period, you can begin uphill training with elevation gain, which should be pursued with greater intensity at the start of the next phase. The weekly volume builds here to around 8 to 12 hours.
The final phase (May to July)
The aim of this final phase should be a trail in the UTMB style (but shorter), with a night section, to be done in July. It is also an opportunity to test your gear, nutrition and clothing, and to check that everything is operational and causes no issues. From the beginning of May, you can also schedule one shock weekend per month, and plan an altitude training period, ideally placed in June. This is the most demanding phase, with a peak that can reach 10 to 15 hours of training per week depending on your level and availability. It is important to stay vigilant during this final phase and not overdo it. You should also avoid trying to peak too early — if your July target event feels a little tough, there is no need to draw alarming conclusions. Keep doing your long runs, but space them out more, and maintain your uphill training sessions with elevation gain (one every 15 days over the final two months). Finally, progressively reduce your specific interval sessions, which should appear only occasionally in your programme and at a lower intensity.
FAQ
How many hours per week should you train for the UTMB®?
The volume builds throughout the preparation: around 6 to 8h/week during the base fitness phase, 8 to 12h during the specific phase, then a peak of 10–15h/week towards the end of preparation depending on your level.
How many months does a UTMB® training plan span?
Our plan runs over 9 months (November to July), split into 3 phases: base fitness, specific training, then tapering before the race at the end of August.
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Photo credits: Clément Dumas, Delphine Daniélou.
