How to Train for an Ultra-Trail: By Guillaume Klein

Through three-stage reverse planning.

The demands of ultra-trail running will require specific preparation to address the discipline's various challenges.

For a goal during the summer period, by the end of August (UTMB, Grand Raid des Pyrénées, Échappée Belle, etc.), implementing a progressive, appropriate training plan and preparatory races will optimize the chances of success in the event.

1) The running development period: January / February / March

• Develop physiological capacities

Short, high-intensity sessions (tempo, threshold, speed endurance) on flat and rolling terrain, sprint work, and running drills, all aimed at improving cardiovascular capacity while also enhancing running economy through more efficient running form (stride, body position).

• Build a strong, resilient physique

General full-body strength training, with a specific focus on the lower limbs, as well as incorporating plyometric work and indoor cycling sessions to build strength and resistance.

Competing in short-format races (5 km, 10 km, cross-country, trail races, etc.).

2) The trail integration period: April / May

• Introduce specific trail sessions (uphill speed endurance, uphill threshold work, muscle-fiber breakdown on descents).

• Gradually increase the volume of endurance trail runs on hilly terrain.

Competing in short and medium-distance trail races of 30 to 60 kilometers.

3) The specific ultra-trail period: June / July / August

• Significantly increase the volume of endurance trail runs on hilly terrain, working on the specific ultra-trail pace that will be encountered in competition.

• Favor cross-training with cycling to add endurance volume, develop strength, and limit mechanical stress.

• Continue maintaining high-intensity cardiovascular capacity, running economy, and muscular strength.

• Completing training-load blocks over 2 to 3 days to accumulate a high volume while incorporating the specific demands of the planned competition (elevation gain, terrain type, race time, etc.).

One final block one month before the goal, a supercompensation phase to recover and trigger further progress, followed by a gradual reduction in training volume until race day.

• Define, test, and validate the nutrition strategy (before/during the effort), as well as all the equipment to be used.

Complete preparatory races over long distances of 80 to 120 kilometers.

During approximately the last 2 months before the ultra trail, it is preferable to avoid all competitions and focus solely on the objective, limit fatigue, preserve your nervous energy, and maintain full motivation.

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CONCLUSION

These general guidelines provide some ideas for planning the training needed to prepare for an ultra trail objective.

However, it must be individualized and specifically adapted to each person’s way of functioning in order to support progress.

Training is just one element of the “performance pyramid” and works synergistically with all the “health performance” factors (daily dietary foundation, sports nutrition, sleep quality, stress and emotion management…).

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This content was published by our Ambassador Guillaume Klein (Personal coach, sports and health nutrition expert / Ultra-endurance specialist)

• Nutriformation graduate, specializing in micronutrition and nutritherapy
• Trained in sports nutrition by the Evonutri Academy of Positive Nutrition
• Ultra Trail coach trained by the Auvergne-Rhône-Alpes Athletics League
• Dietitian nutritionist, FC Metz professional squad (since 2018)
• Dietitian nutritionist, FC Metz training center (since 2019)
• Creator of the EPIC® method

Passionate about sport and an ultra-endurance athlete in running and ultra cycling, Guillaume has been able to test for himself the benefits of a natural, balanced diet suited to his actual needs, as well as of specific, adapted training. Guillaume values quality products that meet athletes’ nutritional needs and, from a health perspective, have the most natural composition possible.

You too can benefit from his advice and find all our products on this website

If you would like more information or advice, please do not hesitate to contact Guillaume via his website www.naturenergy.live.

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